Beginners: Complete exactly half of everything, and go at your own pace. Push yourself hard, but don't hurt yourself.
There should be 1 minute of rest between each activity
Warm-up: Jump Rope, Run, or Walk for 5-10 minutes and Stretch or Roll on Foam Roller
5 Minute Time Limit: Perform as many squats with a press as possible (or similar alternative).
1 Mile Run at 75% of race pace
25 jump squats
1/4 mile dash at 85% of race pace
3 sets of max push-ups. First set normal, second set wide, third set your choice
30 Russian twists w/medicine ball or weight
20 Full Supermans
20 Bicycle Crunches per Leg
Run 1/2 Mile at 60% of race pace
Yoga, rolling, or dynamic stretching