10 x 200m Sprints, 1RM Push Press, 6 Rounds 5 Strict Pullups, 5 Strict HSPU, 5 Box Jumps 30/24" + 2 x 20kg plates

Beginner 6am & 7:30pm

(A) 10 x 200m Sprints Every 2mins (Quality not quantity. If you are unable to sprint an interval sit 1 out then come back in on the next one.

(B) Push Press-Work 1 rep at a time within the limitations of your movement

(C) Practice a skill 

Intermediate 6am & 6:30pm

(A) 10 x 200m Sprints Every 2mins (Quality not quantity. If you are unable to sprint an interval sit 1 out then come back in on the next one. I would rather you sprint 5 flat out then 10 at a medium pace)

(B) Push Press-Work to the limits of your movement

(C) Practice a skill 

Advanced 5:30pm

(A) 10 x 200m Sprints Every 2mins

(B) 1RM Push Press

(C) Individually complete-6 rounds 5 Strict Pullups, 5 Strict HSPU, 5 Box Jumps 30/24" + 2 x 20kg plates

Focus- (A) As fast as possible. Warm Up thoroughly (C) Heavier then 3RM-Here (C) Not for time-For quality