"Griff"

For time: Run 800 meters = Biked 1600
Run 400 meters backwards = did try this and did 200 meters
Run 800 meters Biked 1600
Run 400 meters backwards = 200+ meters

Splits
1 - 3:27 = 1600
2 - 2:03 = 200
3 - 3:43 = 1600
4 - 1:53 = 200
TOTAL = 11:07

This one was fun.  I would have loved to be able to do this one running.  I did try the backward running because it is primarily on your toes.  I don't seem to be any worse for the ware but only the next day or so will tell.  Good thing tomorrow is an off day.