You’ll need a hill for this one.

Warm-Up
Skip for 5 min; as 40 sec skip/ 20 sec rest
15x Caterpillars (or Inch-Worms) with a push-up
15x Hip Bridge Holds; hold for three breaths
15x Wall Angels; keep your elbows, forearms and wrists in contact with the wall

Main
10x 40 step hill-sprints. Your rest is the walk back to the bottom, plus 20 seconds.
3x 100 flutter-kicks, with your hands on your head. Keep your knees locked straight. Bent knees are weak! Rest about 1 minute between each.

Cool Down
Stretch.