10 x 200m Sprints Every 2mins, 5RM Weighted Dip, 10 Rounds 10 TTBar, 10 One Legged Squats, 10 HR Pushups

Super Youth 4:30pm

(A) 10 x 200m Sprints Every 2mins

(B) Kipping TTBar-Technique, Progressions for multiple reps

(C) Individually for time-5 rounds 10 TTBar, 10KB Swings 24/16kg, 10 Box Jumps 24/20"

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) Kipping-Technique, Progressions

(C) Individually for time-5 rounds 10 TTRings, 10KB Swings 20/12kg, 10 Box Jumps 20/12"  

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) Kipping TTBar-Technique, Progressions for multiple reps

(C) Individually for time-5 rounds 10 TTBar, 10KB Swings 24/16kg, 10 Box Jumps 24/20" 

Advanced 5:30pm

(A) 10 x 200m Sprints Every 2mins

(B) 5RM Weighted Dip

(C) Individually for time-10 rounds 10 TTBar, 10 One Legged Squats alternating, 10HR Pushups

Focus- (A) As fast as possible. Warm Up thoroughly (C) One legged squats is 5 each leg alternating each rep