-Every :20 seconds run 60 yds

10 Minute AMRAP
200m run with your ball
20 Wall Balls
20 MB Sit Ups
20 MB Push Ups
*Every odd minute= 5 MB Burpees

Then…
Tempo Sprints= 4 Minutes
-Every :15 seconds run a 5-10 shuttle
-Aim at getting :05 rest

Then..
10 Minute AMRAP

200m run with your ball
30 MB OH Walking Lunges (15 each)
30 MB Russian Twist (15 each)
15 MB Seated Chair Tosses
15 MB Squat Cleans