Start with a 2km run as quick as you can then right on to bench press at two thirds body weight for men or half body weight for women and do 100reps, perform 15 squats for every time you have to rack the bar.
this could also be done as 100 press ups
Finish with another 2km run as fast as possible and record total workout time.
My time today was 28.40mins and final run was 7.58mins for the 2km.
If bench press is not possible for you then perform 100 press ups but make sure chest touches floor on every rep and again do 15 squats for every time you have to stop moving.