Warm-up
3 Rounds:
100 Meter run
10 Air squats
5 Push-ups to downward dog

Workout
“Den”
10-9-8-7-6-5-4-3-2-1
Double dumbbell clusters (50s/35s)
200 Meter run

Cool Down
Thread the needle (30 Seconds each side)
Book open stretch (30 Seconds each side)
Calf stretch (20 Seconds each side, 2 sets)