4 sets of:
6-12 controlled lat. step downs (from around knee height - each side - use any weight if needed)
5-8 strict (def.) HSPU (scale to 2-3 neg. HSPU with 5-10sec. ecc. / Box HSPU or push up for a hard variation in the 5-8 rep range)
8-12 3-point DB/KB/Sandback rows (each side)
rest ~2min after each set (no rest in between movements)
3 sets of:
15-25 rom. DL (a little faster pace, but keep tension on hamstrings and glutes - use any equipment to make it challenging in that rep range)
Core Complex: 6-10 Hollow rocks (hold) + 6-10 alt. V-ups + 6-10 tuck ups + 6-10 pike leg lifts
90sec. of gymn. swim
2 sets of:
10 x (1min on), 15s rest
3min rest btw sets
You only look at your watch for the first 1min run in your set and mark your progress. Then after the 15s rest you run back to your starting point without looking at your watch until you reach it (optimally the same pace). Continue this pattern until you have 10 rounds and then rest 3min before the next set.
Optimally perform this workout on a relatively flat track. Keep in mind that 15s ist not really "rest", so pick a pace you could hold for 15min without stopping. Focus is more on pacing and getting a feel for your running pace!