Warm up:
Up to 1 mile run

6-8 rounds
45 sec hill sprint/run
3 min rest

Cool down:
Run back

Core: 5 rounds
10 sec hollow hold/rock
10 x v-ups
10 x v-sits
10 sec hollow hold

1 min rest

Alternative workout if you can’t run.
3-5 sets
10 x kb swings
2 x press ups
15 x kb swings
3 x press ups
20 x kb swings
4 x press ups
25 x kb swings
5 x press
30 x kb swings

3 min rest

This is not for time. Focus on quality on both movements. If you haven’t done much swings lately I would recommend 3 sets today.