Hey all here is the lesson plan, i wont have a video just yet, i hurt my back really bad so im waiting on Coach Ash to come and help me with set-up! Here's the description of the course though!

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Warm-up: (5-7 minutes modify to each level)

Obstacle course: ( 8-10 minutes)

1. rings

lil-hang

w-chin up hold and hang

y- pullup hold and hang

g- archers

b- type writers (chin goes back and forth side to side then back down like a type writer)

p-ring muscle up

2. cheese walls (lil crawl through)
3. bar

lil- big swings

white- window escape (make sure feet are going as high as possible)

yellow- window escape 180

gbp- choose their skill on the bar

4. cluster section

lil- must do 1 safety vault

w- must do one turn vault and safety vault

y- one palm spin and one kash vault

g- one monkey and one reverse safety

b- reverse vault and one kong safety out

p- may choose their vaults

5. kicks on the bag

lil- front

w- back

y- butterfly

g- tornado

b- 540 kick

p- cheat 720

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Dojo Work: 10-12 minutes ( around 5-7 minutes for lil ninja) everyone else is going to have a skill and then work on strength a conditioning to their skill

lil- stretch work on strength (push-ups/situps)

w- regrips on the bar

y- pullovers

g- flying gainers

b- reverse flyaways

p- cast 360

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