Warm-up: 4 laps (run straights/walk curves)

4 Rounds

Run up stairs
10 push-ups
12 dips
Run back down
Lunge walk remainder of straighaway ~ 50 yards
Walk back to gate to recover

Rest 5 Minutes

3 Rounds

Run 1 lap 2:30 minute interval (you have 2:30 min to complete the lap before you go again)