Both of the kids classes worked on interval running tonight.  The difference is that each our sprints ended with 10 burpees.  Sometimes the fastest sprinters ended up finishing the round last, until they learned to sustain their effort for a longer period.  The elementary kids worked ona 50m dash x4 rounds and the older kids completed 5x100m.  All of the kids sprinted hard on each of the rounds and pushed through the burpees.

We also worked on some skills with agility ladder work for the younger kids and box jumps for speed for the older kids.  After the sprinting the older kids spent some time on gymnastic development.  They got comfortable holding a plank position on the rings and they started to learn the kip.  It will take them some time, but they will be kipping pullups in no time.