4 sets of 3min AMRAP:
10 Squat Jumps
10 Push Ups
10 walking Lunges
Do a 5min easy run between each set. No additional rest.
Every 90s for 10 sets:
200m run or 45s run for consistent distance
After last set go directly into
Every 3min for 5 sets:
400m run or 90s run for consistent distance
The 200m and 400m Intervals or the timed intervals should be paced equally and consistent throughout all sets. You should definitely be breathing good, but stay in control of your pacing the whole time.