Do each of the exercises for 20 seconds (no breaks between)
- sprinting on the spot + punches
- push ups
- sprinting on the spot + punches
- squat jumps
- sprinting on the spot + punches
- push up position: lift opposite hand/leg at the same time (keep your balance)
- sprinting on the spor + punches
Once you're through, do your kata once in full speed.
https://youtu.be/8BRJi68zCDk