3 Rounds:

10 Med Ball Slams  (hard and fast)

10 Wall Ball (full depth squats)

10 ball abs (tap side to side with legs crossed and off the ground)

10 Med Ball rotational throws http://www.youtube.com/watch?v=oHgETZeTQTY&feature=related

10 Med Ball passes to a partner or at a wall (fast, straight throws at chest level)

400 Meter run

then ...

20 burpees
20 push ups
20 mountain climbers
20 bridges
20 box jumps