Your strength practice is dead lifts at bodyweight, handstand wall walk ups, cartwheels 5 sets of 2

Workout is 5 rounds

OH (Overhead) Lunge x 12 counting each knee

C2G (Chest to Ground) Pushup x 6

High Knee Skip x 6 seconds (go as far as fast as you can light jog back) If you can not skip the backwards bear crawl for 20 yd and walk back

women use 25#
men use 45#

make sure to do some stability/mobility work