Run 2 miles
Bottom-to-bottom Tabata squats
We're gonna sandwich a 2 mile run between two Tabata sessions of pushups then Tabata squats where the "rest" is at the bottom of the squat.
A Tabata interval is 20 seconds of work followed by 10 seconds of rest, with this 30 second period repeated a total of 8 times. The entire interval is 4:00 long. We count every rep you do. Make sure you always get that last possible rep, EVERY ROUND!
Tabata round #1 is push-ups. Maintain a strict plank position. Lower yourself until your chest and thighs hit the deck. Raise yourself to a plank. One. Can't do a perfect push-up? Go ahead and do the Push-ups from your knees.
Next, go run 2 miles. It doesn't matter where you do your run. Inside on a treadmill or outside on the street or a track. Makes no difference. If you do use a treadmill set the incline to 2 degrees to more closely approximate running outside.
Finish with Tabata squats. Not just any squats though. Rather than rest at the top of the squat you spend the 10 second rest period at the BOTTOM of a squat. No resting at the top during the work, either.