Buy In: Run/Row. Turf work- 40 meters: high knees, low knees, dirty knees (aka walking lunges), shuffle side step, cartwheels.
Complete Level 5 of the beep test. (if you can't make it to level 5, do your best)
Complete Level 8 of the beet test. (if you can't make it to level 8, do your best)
Complete Level 11 of the beep test. (if you can't make it to level 11, do your best)
minimal rest between efforts, (provided you make the prescribed work) sip of water, reboot the program and go. Let's say you can't make it beyond level 4. In that case you will get progressively more recovery time. again, show up and do your best. Cultivate an appreciation for how mental this is.