Walk outs with a push-up x 20 reps
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees

If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.