For time

Run 100m backwards, then sprint 100m forwards x4
100 Double Unders
50 Glute Ham Sit Ups
30 KB swings (RX for men was 2 pood, I just couldn't do it, had to go with the 1.5 pood)
20 Box Jumps - 20"

Advanced runners - 2 total rounds
Beginners - 1 round

Sadly, I could only muster 1 round. My Shins & Calves were just KILLING me. I'm taking wednesday 15Jun11 off to keep stretching, rolling, and icing. Hopefully that helps...