Lexa and I ran the following shuttles:

• 300m, 3min rest
• 300m, 4min rest
• 300m, 4min rest
• 150m, 75s rest
• 150m, 75s rest
• 150m, 50s rest
• 150m

I ran the 300s in 54 seconds, 150s in 24. We also threw during the long breaks and at the end.