10 rounds off 3:00
100m run
20 KBS (24/16kg)

This interval session should give you enough rest to be able to hit each new round hard. Run fast, pick up the kettlebell straight away and hold on for all 20 reps.

Scaling:
Kettlebell – pick a weight that will enable you to do 20 unbroken swings each round.

Top tip:
Go hard on round 1 to give yourself as much rest as possible, then try to hit the same time every round.