Grab a partner:
400m run with med ball
50 BS
50 FS
50 OHS
400m run with ball
50 SP
50PP
50 PJ
400m run with ball
50 HPC
50 HPS
400m run with ball
All movements done with an empty bar bell, only one person working at a time, except on the runs. Both partners will have a ball and run together.