GREEN begins and ends with a 5K run. The first 5K are followed by 10 rounds of Squats, Push Ups and Sit Ups that are 10 reps each. You should set yourself rest times during these rounds. And while they might seem unnecessary at the beginning, they will help you to maintain your pace as you move up in the rounds. The last 5K run should be at a moderate pace, which you can pick up towards the end. The time cap for GREEN is 100 minutes.
Scaling: You can scale GREEN by decreasing the running distance to 2K and by decreasing the rounds by half.