Pyramide + Burpee penalty

Run 200m, 30sec rest, 400m, 60sec rest , 800m, 90sec rest, 1600m, 120sec rest, 1600m, 120sec rest, 800m, 90sec rest, 400m, 60sec rest, 200m, 30 sec rest

Every run is repeated twice – for every second you run slower than the previous run= 1 burpee, for every second you run faster – 1 burpee to coach