Run a full sprint for 10 seconds, then walk for 10 seconds. Repeat for as long as possible. The trick is to start your next sprint immediately after your 10 seconds rest and repeat for as long as you can maintain.
12 Min AMRAP:
10 Weighted Hip bridges
10 Squats (KB, DB, Plate, or Bar)
Hip bridges can be fine with any weight you have available. KB, DB, Plate, etc. if you don’t have a weight, double the reps.
HSPU can be scaled the same as at the gym. Use a box, chair, bench to do from knees or you can pike with feet on floor.
For air squats, double the reps.