Pyramid workout:

400m run
400m run + 500m row
400m run + 500m row + 10 Hindu push ups
400m run + 500m row + 10 Hindu push ups + 10 Lateral step ups - each leg
400m run + 500m row+ 10 Hindu push ups + 10 Lateral step ups + 1 minute plank
500m Row + 10 Hindu push ups + 10 Lateral step ups + 1 min plank
10 Hindu push ups + 10 lateral step ups + 1 min plank
10 Lateral step ups + 1 min plank
1 min plank