Buy in: In Tabata fashion- Med ball squat (hug the ball and squat repeatedly)> Med ball reverse lunges (with ball on left shoulder)> Same (but other shoulder)>Ball Slams>repeat.
15 reps- Pull ups, Wall Balls, Toes to Bar, Burpees, Sit-ups.
In 20 minutes complete as many rounds as possible of:
Run 200 meters
15 Push Ups
30 Double Unders