You want options? We've got options.
Today you'll pick from the following menu:
1 mile repeats every 10 minutes,
100 Burpees for time,
500 Double Unders for time,
or the benchmark workout "Eva".
Eva is 5 rounds for time of 800 meter run
30 KB Swings 1.5pood women/2 pood men
30 Pull ups
Warm up for these workouts is a 400 meter slow jog and a few minutes of mobilization. Discuss strategies and intensity with trainer.