Train like an addictionaire

 The difference between who you are and who you want to be is what you do. What you have to do to get where you want to be may not be pretty and may not come easy....but in the end, it is all worth it.
 Run 800 meters and stretch.
40 Pullups-Mix them up and use multiple variations.
400 Meter Run
40 V-Ups
400 Meter Run
40 Explosive Pushups. Get those hands at LEAST 8 inches of the ground.
400 Meter Run
400 Deep Lunges
400 Meter Run
40 Dips. Make sure your shoulders don't dip beneath your elbows or else it'll become a shoulder exercise.
400 Meter Run
40 Tire Flips or Clean and Jerks. For the Tire Flips, use something at least as heavy as you yourself are.
400 Meter Run
100 Mountain Climbers at a medium pace.
400 Meter Run
40 Single Leg Calf Raises. See if you can add a little hop in to each repetition.
800 Meter Run
40 V-Ups
40 Single-Leg Dead lifts on each leg.
40 Pullups
40 Pushups- Multiple variations.
400 jumping Jacks
...And then a 1200 Meter Run at a slow, body temperature lowering pace.

Make sure to stretch afterward and refuel with something high protein.
Try to go low Carbohydrate, there's no need for the extra fat.