Obstacle course (8-10 minutes)

1. rings

lil- hang

w- chin-up holds

y- pull-ups/chin-ups

g- typewritters

b- archers

p- muslce ups

2. rope

swing/ jump and swing/ or climb up

3. bar- see the video
4. tumbling/ cluster mat station

see cards are look at video for ideas

Dojo work (10-12 min)

Stations:

lil- stretch or use the full time for the course

everyone else work on respective skills for the following stations

1. bar
2. pushups
3. box jumps
4. kicks
5. rings
6. rope
7. sit-ups
8. ladder

NOTE: i gave multiple stations so you can choose what to where and for what classes, for more indepth station breakdown see the video!!!