Grab some weights if you have them.
If not, you can alternate the shoulder press with a version of a hand stand push up. For the swings, do plank holds.
2x
100 yard SPRINT
8x
20 seconds dumbbell/kettlebell shoulder press
10 seconds rest
100 yard SPRINT
8x
20 seconds push ups
10 seconds rest
100 yard SPRINT
8x
20 second speed skaters
10 seconds rest
100 yard SPRINT
8x
20 seconds dumbbell/kettlebell swings
10 seconds rest
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