All Levels: 

 

Gymnastics - See 22.9.

 

 

Advanced - Extra Work:

 

Run 800 m

Run 600 m

Run 400 m

Run 200 m

Run 100 m

Run 50 m

 

*** Rest 2 min. between the sets. Try to increase pace each set. The last 3 sets should be sprints. ***