Warm-up (5-7 min)

Obstacle course (8 minutes)

1. Start

lil- rings

everyone else- rock wall

2. rope
3. bar

lil- window escape

w- gargoyle hang

y- pullover

g- pullover safety vault

b/p- window escape 360

4. cluster mat (see video)
5. kicks

lil- front

w- side

y- round

g/b/p- tornado

Dojo work (10-12 min)

lil- stretch then work on pushups and situps

everyone else- stations with bar, pushups, box jumps, situps, and then back strength on the rings

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Stations explanation and ideas

make sure to look at the rotation schedule to see where we are goin at that hour just. make you stations according to what your level class is going to be working on and need.