WARM-UP

5-10min jog/run. 

Then 1-2 rounds:

20 Jumping Jacks
10m 4-Step Walk
20 Jumping Jacks
10m Lateral Lunge

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CONDITIONING

5 rounds for time:
400m Run
20 Air Squat
20 Mountain Climber

RPE 4, very heavy breathing

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COOL DOWN

5-10min jog/run nose breathing only

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Optional Accessory 
STRENGTH
 
For time (with good quality)
With a band

40 Push Down
40 Biceps Curl
30 Push Down
30 Biceps Curl
20 Push Down
20 Biceps Curl
10 Push Down
10 Biceps Curl

RPE 3 to 5, feel the pump!