A mix of a light weight DB “D.T.” and some running. The DB’s should be light enough that with a push you are able to get the work done in roughly :45 sec or less, giving you some time to get ready for the run. Same goes for the 200 meters. You should be running in the door with at least :10 sec or more to rest before starting the next round. Lower the weight and shorten the distance if needed in order to meet these parameters in the workout.