Today is all cardio and maxing out. If you are a runner warmup and pick two distances to get a personal record and take 10 minutes in between. Mind you this is a now PR and this is coming up soon and you will get better in the later stages. Then do knee lifts and butt kicks, 3 o each at 50 meters and either hit a bike for a hard minute or do squat thrusts for as many reps as possible for two sets with 2 minutes in between. Last set are plank holds until you drop, wall sits for the same result and finally one last run or bike as fast and long as possible.