Intervals! Don’t just jog 200m, push that pace! Come in and do 8 burpee box jumps (do a burpee, jump on and over the box to the other side – no need to clap) Do 14 KB swings and then rest for 1 minute. Repeat for 10 rounds, but there is a 30 min. cap. The score is time, but if you have extra rounds/reps, each rep is 1 second (yes, even 200m)

10 rounds for time:
sprint 200m
8 burpee box jumps, 24/20″
14 KB swings, 53/35#
rest 1 minute

time cap: 30 min.