After warming up. ... (I always suggest our daily P.E. warm up at a minimum) 

For Time...(for time means as fast as possible while still maintaining GREAT technique)

Try to complete all 3 parts within 15 minutes.

15:00 min time cap

Part 1

800 Meter run (roughly 1/2 a mile) 

Part 2

2.4.6.8.10.12.14.16

Mountain Climbers and Jump Switch Lunges

Example

2 Mountain Climbers--> 2 Jump Switch Lunges

4 Mountain Climbers-->4 Jump Switch Lunges

Continue to increase by TWO until you reach a total of 16 repetitions of each. 

Part 3

800 Meter run (roughly 1/2 mile)