25 minute lunch workout

You'll need 1 dumbbell and a place to hang from.  If you don't have a place to hang from, you'll want 2 dumbbells to replace the bodyweight rows with bent over rows.

Part 1:
5 rounds
while hanging from a bar, put your feet on your partner's shoulders so your body is near horizontal.
5 bodyweight rows (3 second's pace down, 1 second pulling up)
5 bodyweight rows (fast)
(drop down to the ground)
20 pushups
rest 1 min

then

5 rounds
20 sumo squats (40#)
rest 1 minute each round

then

5 rounds
sprint 30m
walk back to start
repeat without resting