So here I go.. ;)

Sand warm up
General strength with med ball:
Burpees x15
Good morning x15
Mountain climbers in x30
SL AM's x20
Star jumps x15
Mountain climbers out x30
Bunny hops forward x10m
Bunny hops backward x10m
Low crawl x30
Prisoner squat on box x20 Partner exchange x30
Hammer throws x30
Axe chops x15
Lunge jumps x15
Lateral twists x30

Alternated 100m and 200m sprints. Really worked on form. Did 12 total runs.
100m x6
200m x6