Warm Up:

2 Rounds:
5 Inch Worms w/ Push-Ups
10 Down Dog Calf Pulses
10 Slow Good Mornings
10 alternating Cossack Squats

1 round:
:30 seconds jogs in place
:15 seconds of high knees
:15 seconds of butt kickers

Build: Push Muscles

Every 3:00 x 3 sets:
-15 Floor Press on each arm
-Straight Arm Plank for remaining time

Conditioning:

EMOTM x 16 Mins:
Evens: 10-16 Shoulder 2 Overhead (5-8 reps/arm)
Odds: 25 Double Unders + 20 Situps