1) 2 rounds of tabata running. On the second time through you will rest for 20 seconds instead of ten. if you feel uncomfortable doing this on the treadmill and cannot run outside somewhere, sub rowing or do a similar version of workout #2 in the pool.
2) every 2 minutes on the minute for 20 minutes you will run 200m (half lap). this one should not pose such a problem for you teadmill runners.
3) 5x5 backsquat at 70% of you one rep max (better to guess on the lighter side).
4) AMRAP in 8 minutes of:
5 dumbell hang cleans (30 lb DBs)
5 feet to bar
5 burpees
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great workouts
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