200 Meter Run 

Then:
60″ on, 30″ off:
Calorie Row
Slam Balls
Wall Ball Shots

400 Meter Run

60″ on, 20″:
Calorie Row
Push-ups
Russian Twists
Mountain Climbers

400 Meter Run

60″ on:
Calorie Row
DB Floor Press
Sit-ups
Slurpees

400 Meter Run

REPEAT!!