3 sets:
8 alternating Spiderman + twists
8 push-ups to downward dog
8 air squats

2 sets:
10 up-downs
5 pause med-ball squats

1 set:
5 burpees
5 med-ball thursters

25min AMRAP (runs together & split rest of the work as desired)

25 Med Ball Thrusters 20/30#

15 Burpees over Med Ball

400m Run with Med Ball