This workout can be completed with or without a step if you prefer by using markers for the sprints with the ball. You basically have to love your 
med ball for the whole workout. You are not allowed to put it down. Even on the rest period you have to carry it. My group for this chose the 3kg med balls although I tried to encourage them to carry a heavier one. They were having none of it.
Complete the med ball set and the CV set and then one minutes rest. Onto next set. Repeat as many times as you like.
Step Warm Up
Med Ball Set 1
Med Ball Touches to the step (touch the step, lift the ball above the head) x 1 min
Med Ball Ab Passes (ball on chest, sit up – pass the ball around your back to the opposite, go down, repeat) x 1 min
Med Ball Squat Power Baskets (power squat jumps to dunk ball in a high basket) x 1 min
Med Ball Press Up Pass (hand on ball to press up, roll ball to opposite hand for next press up) x 1 min
CV Run – this is repeated between every med ball set.
Place 2 rows of steps 3-5 metres apart. Run and touch each step
1 min step shuttles between the two rows of steps, touching the step each time with the med ball
1 min step ups with med ball held out in front raise
1 min over the tops short side of step with med ball arc over head
Med Ball Set 2
Med Ball Lunge on step with waist twists x 1 min
Med Ball Ab Passes x 1 min (as above)
Med Ball Single leg to stand push x 1 min (kneel down to stand same leg for the minute with med ball push up)
Med Ball Press Up Pass x 1 min (as above)
CV Set
Med Ball Set 3
Med Ball Touches (slams) x 1 min (as above)
Med Ball Bridge Holds with leg lift x 1 min (shoulder bridge with single leg lifts holding ball on hips)
Med Ball Squat Power Basket x 1 min (as above)
Med Ball Bridge Passes x 1 min (Shoulder bridge with med ball in one hand supine fly position passing to other hand)
CV Set
Med Ball Set 4
Med Ball Single leg to stand x 1 min (kneel to stand as above opposite leg)
Med Ball Ab Overhead Pass x 1 min (sit up with ball in one hand, pass over head to other return)
Med Ball Single leg to stand push x 1 min (as above)
Med Ball Swimming Pass x 1 min (supine back and leg raise with med ball held out with long arms and swimming legs)
Well-done! – and now you can go grab a drink of water and rest….