Minimal Equipment: 
600m run (About 3 minutes)
Then
5x
50 DU
8 S2OH with KBs/DBs (16 reps, 8 each side for just one KB/DB)
Then
600m run (About 3 minutes)
No Equipment:
600m run (About 3 minutes)
Then
5x
50 Lateral Hops
16 reps couch/box dips
Then
600m run (About 3 minutes)
Social Media Challenge: 
1 min Bear Hug w/object