Sometimes it's good to do something slightly different, slightly weird, just to push the envelope a tad and/or mix things up to refresh the mind. Today feels like one of those days. I'm pulling out a fitness test that Jesse Itzler's Facebook group . I've done this once before and got through 9 rounds.
10' mostly easy but toss in a few 30" pick ups on the back end to start elevating the HR.
Main Set: Aka the test - repeat as many rounds as you can in 30 minutes
Run 1/4 mile
5' easy - I took 1-2' to catch my breath than walked for 1-2' then jogged the rest of the way easy.
Give it a go and let me know how you do!