One time through:

50 stab crunches
50 lunge twists 15/20
200 m run
40 stab crunches
40 lunge twists
200 m run
30 stab crunches
30 lunge twists
200 m run
20 stab crunches
20 lunge twists
200 m run
10 stab crunches
10 lunge twists
200 m run 

Workout Notes:

  1. The lunges are R+L=2. You're welcome.
  2. Lunge twist: A regular walking lunge holding a dumbbell at your waist. Step forward into the lunge with your right leg and twist to the right at the bottom of the lunge, then repeat on the left side. 
  3. Stab Crunches: Be sure to get fully extended back on each rep.  Interlock your fingers behind your head (keep elbows back please).  Flex your trunk as far forward as flexibility will allow.  
  4. Thanks Shmoop for another stellar workout!