Great Workout

Form a square. (Use cones or whatever if available)
Each cone is 10yards apart

Exercise 1:
Sprint to first cone
Then shuffle to next cone touching the ground with your hands twice
Back peddle to third cone
Then shuffle to 4th cone touching the ground with your hands twice
Repeat 1 more time
Go directly into push ups(as many as you can do)

Repeat 4x (45 second rest in between sets)

Exercise 2
One leg squats (8-12) reps each leg
Db curls (10reps each arm)
Repeat 3x (45 second rest in between sets)