Most of my workouts include running, and yet I’m still slower than molasses. I’m ok with that because it keeps me working hard. I’m also slowly starting to incorporate pressing again after having double shoulder impingements for the last two years. This was one of my first strict presses in about 5 months. I used nothing but the bar (35#) and it was rough! I couldn’t even go 10 unbroken, in what used to be an easy warm up.  

Box Jumps —-> Step Ups or Broad Jumps if no box/bench
Decline Push Ups —-> Regular push ups or knee push ups
KBS —-> Light Sumo DL