Speed Bolt-On Session 1 (10mins)

Bike Endurance Session 1 (20mins)

Intermediate Rower Sprint Session 2 (25mins)

Paul Coll AMRAP Endurance Circuit (20mins)

Pro Bike Sprint Session 5 (25mins)

Intermediate Bike Sprint Session 5 (25mins)

Speed/Agility Circuit 5 (8mins+)

Gym Machine Challenge Circuit 3 (40mins+)

Pro Bike Sprint Session 4 (30mins)

Intermediate Bike Sprint Session 4 (25mins)

General Conditioning Circuit 3 (6mins+)

Warm-Up Circuit 1 (6mins+)

Intermediate Court Sprint Endurance Session 3 (20mins)

Intermediate Court Sprint Endurance Session 2 (20mins)

Repeat-Sprint Speed Circuit 2 (5mins+)

Intermediate Bike Sprint Session 2 (30mins)

Intermediate Bike Sprint Session 3 (25mins)

Pro Bike Sprint Session 3 (50mins)

Gym Machine Challenge Circuit 2 (30mins)

Gym Machine Challenge Circuit 1 (15mins+)

General Conditioning Circuit 2 (6mins+)

Intermediate Court Sprint Endurance Session 1 (15mins)

Foundation Court Spint Endurance Session 1 (15mins)

Speed/Agility Circuit 4 (5mins+)

Foundation Multi-Element Session 3 (25mins)

Endurance Bolt-on Session 1 (5mins)

General Conditioning Circuit 1 (6mins+)

Intermediate Rower Sprint Session 1 (30mins)

Power Circuit 2 (10mins+)

Intermediate Bike Sprint Session 1 (25mins)

Pro Bike Sprint Session 2 (60mins)

Repeat-Sprint Speed Circuit 1 (5mins+)

Foundation Bike Sprint Session 3 (25mins)