Warm up:
Nasal breathing
200m run
10 dumbbell deadlifts
200m run
10 lunges
200m run

Every 10 min for 30 min
400m run
30 dumbbell snatch
30 oh lunges
400m run

If you would get over 8 min on 1st round you need to scale down

Scaling option
400m run
20 dumbbell snatch
20 lunges
200m at the end

Assault bike 30/22cal
Row 500/400m

I will have one bike for non runners tomorrow.