4 Rounds, Deliberate Pace:

 Plank + Shoulder Tap + Down Dog
10 Hollow Body Dead Bugs
30 Single-Unders or Lateral Hops

Conditioning
5 Rounds, Fast Pace:
10 Burpees (or No-Push-Up Burpees)
400m Run (or 2:00)
Walk/Rest 2:00 between rounds

Cooldown
Guided Walking Meditation