Thought this workout would be easy due to low volume, but although it didn't say specifically, I think the idea is to push the blood to the upper body, then make the person run in order to be able to handle the transition during a military or police PT test.
3 x circuit:
Pushup MAX
Pullup MAX
Crunch x 25
Dip MAX
Puhsup on knees MAX
Curl to press x 10
Situps MAX in 2 min
Light shoulder circuit
3.2 Mile Run @ 7:33 per