10/2

I didn't have a track available so I used a soccer field which (based on my times) I think was around 120 meters... give or take.
sprint 1 length, rest 40 seconds X10
sprint 2 lengths, rest 40 seconds X2
sprint 3 lengths, rest 1 minute
sprint 4 lengths, rest 1 minute
Then to the gym:
stretching/ warmup
10 minutes rope
3 rounds shadow boxing
~7 rounds combinations on heavy bags, 30 second punchouts between rounds
30 seconds rest
1 round burnouts
various pushups
various ab excersizes
stretching
Later, after dinner:
30 minutes on bike