for time:

10 MU’s

100 box jumps – step down – 24″/20″

1000 m run

(unbroken MU’s, pace BJ’s, only last 200 m on run hard!)

Time – 23:05

Can’t do the MU unbroken obviously. That took about 6mins and the box jumps was affected by tired legs. The run took a miserable 8 minutes. Average time for this workout is about 11mins. Humbling.