WARM-UP

5-10min easy Jog/Run. 
Then 3 rounds:
10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

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CONDITIONING

For time: 

200m Run
21 Push-Up
200m Run
18 Push-Up
200m Run
15 Push-Up
200m Run
12 Push-Up
200m Run
9 Push-Up

Overall RPE 4

Target: very heavy breathing, go hard with the runs!

Tailoring Options:
Decrease rep scheme to 15-12-9-6-3 or Push-Ups on knees.

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COOL DOWN

5-10min easy Jog/Run with nose breathing only.

5-10 Down Dog to Cobra + Perfect Stretch video