1 Mile Run
30 Dumbbell Snatch
30 Med Ball Twists 
800m Run
20 DB Snatch
20 Med Ball Twist
400m Run
10 DB Snatch
10 Med Ball Twist

Perform number of reps for med ball twist on EACH SIDE (Left 1, Right 1, Left 2, Right 2…). Dumbbell snatch is TOTAL reps. Pick a weight you can complete at least sets of 10 unbroken. The med ball twists can be used with any weight ball, plate, dumbbell or kettlebell of your choice. Find a good, strong pace for runs