Jun 15 Shuttles and Shuffles shuttles: 7x150yd . 50yd course (from the first hole past the bench to the end of the wall). 2m rest for the first 3, then 90s rest for the next 3. Hit 24-25s each. 3 min rest shuffles: 5x5ydx30sec . 90s rest. # shuttles, shuffles