The pace should be sprint-run-jog-run-sprint. Start outside where the sidewalk meets the driveway. Your coach will give you your times so you are able to gauge if you are speeding up or at least maintaining your 100m and 200m times. Always jog back to coach at starting position.
3 rounds of…
1 minute of mb cleans (20/14)
1 minute of v-ups
1 minute of box jumps (30/24)
1 minute of burpees
1 minute rest
Where I am not as upset as this gent about folks doing push-ups from their knees, there is a lot of truth in what he is saying in his article here: https://drjohnrusin.com/dispelling-dysfunctional-kneeling-push-up/.
The main reason that I encourage all of our athletes to do push-ups from a plank position, and stack abmats underneath their chest is because being in the correct position will train your body into the correct movement pattern, and as your arms, shoulders, chest and core strengthen you will be able to move lower and lower in your push-up.
Say goodbye to the knees! And hola to the abmat stack!