For time:
400 Meter Run
30 Slamball 30/20#
30 Push-Ups
400 Meter Run
20 Slamball 30/20#
20 Push-Ups
400 Meter Run
10 Slamball 30/20#
10 Push-Ups
400 Meter Run

Once Finished – Complete on your own:
Four Rounds – 12 Minutes:
30 seconds of Left side plank raises
30 seconds of Right side plank raises
Rest 30 seconds
60 seconds of Ab Mat Situps
Rest 30 seconds