W12D1

Warm Up:
5 Rounds at comfortable pace - 10x quarter squats, 10x Alt Walking Luge, :45 walk sit, :60 plank, 200m Run

Strength:
Handstand Push Ups 4x Max (:120 rest) 
Elevated Push Up 4x20
Diamond Push Up hold (half way between the bottom and top of the movement, hold that position) 4x:45

Conditioning:
3x400, 2x800, 1x1200 repeat at 6:00/mi and 400m recovery run between sets