Everyone warms up together then we will do a ladder.

Everyone - 1X400

Rest 1 minute
If finished under 2' 30" next section is 1X800
All others do 1X400

Rest 1 minute
If previous finish time is under 5 minutes, next section is 1X1200
All others do 1X800

Rest 1 minute
If finish time is under 7 1/2 minutes, next section is 1X1600
All others do 1X800 or 1X1200 (according to ability)

Rest 1 minute
If finish time is under 10 minutes, next section is 1X1200
All others do 1X400 or 1X800 (according to ability)

Rest 1 minute
If finish time is under 7 1/2 minutes, next section is 1X800
All others do 1X400

Rest 1 minute
Everyone finish with 1X400

Cool down with 1 or 2 easy laps plus stretching