Strength work out. You will need a weighted med ball and 5 or 10lb dumbbell. Time each round and stay consistant with times. There is a long 4min rest between rounds so you will want to attack each round and really push yourself.
Warm up with 25 push ups, 50 sit ups and 75 air squats
MAIN SET: 4 ROUNDS with 4min rest between rounds
2min jump rope or jog in place
10 toe touches with med ball (lay on back with legs strait up, hold med ball above you and one rep is to touch ball to toes)
15 dumbbell push press
20 push ups