Use your head and heart on this one:
Run: 10 minutes steady pace.
Sprint:
3x20 yards @50%
3x20 yards @75%
3x40 yards @75%
3x60 yard @75%
2x80 yards @75%
2x100 yards @ 75%
Run the sprint and your rest period is the time it takes you to walk back to from which you came.
Ab Crunch: 100 reps