10 x 100m Sprints, Rope Climbs, 100 T2Bar

Super Youth 4:30pm

(A) 100m Sprint EMOTM for 10mins

5min Recovery

(B) 1 Rope Climb 15/12ft EMOTM for 10mins

5min Recovery

(B) 5 TTRings  EMOTM for 10mins

Beginner 6am & 7:30pm

(A) 10 x 100m Sprints EMOTM (If you do not make the time sit 1 out then start again on the next minute)

(B) Rope Climb-Technique & Progressions

(C) Practice a skill

Intermediate 6am & 6:30pm

(A) 100m Sprint EMOTM for 10mins

5min Recovery

(B) 1 Rope Climb 15/12ft EMOTM for 10mins

5min Recovery

(B) 5 TTRings  EMOTM for 10mins

Advanced 5:30pm

(A) 10 x 100m Sprints EMOTM
5min Recovery

(B) 1 Rope Climb Roof/15ft EMOTM for 10mins

5min Recovery

(C) 10 TTBar  EMOTM for 10mins

Focus- (A) Record your slowest and your fastest (B) If you do not make the climb in the minute, finish the climb and rest for the next minute. Same goes for the TTB