Today's workout is a great way to test your running! Keep the 200m at a fast-ish pace and try to make it in the same time every round. Weighted Burpees sound daunting, but they're a lot slower than regular burpees, so you'll have a chance to catch your breath. Choose a weight where you'll be able to do the reps unbroken while still feeling a bit of resistance.
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon ""JT"" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
200 meter Run
11 Weighted Burpees
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward