Outdoors Primarily
Warm Up
2:00 Jump Rope
-High Knees
-Butt Kickers
-Single Leg Hops
2:00 of Double Unders or Attempts.
*Ninjas grab a heavy rope or work on triple unders
Then
-5 Negative Push-ups with 3 Count On the way down on coaches call
-10 Push-Ups
-10 Diamond Push-Ups
Mobility
Hamstring Stretching
Accessory
Mini Bands- – Static Hold at the Top
ยฝ Tabatas
Glute Bridges
Clamshell R
Clamshell L
Arnold press- Hold Overhead
WOD
10 Rounds
5 Deadlifts 275|185
10 Push-ups
E2MOM
50 Double Unders
Level 3- 225,155
Level 2 – 185|115
Level 1 – 135|85
RX+
10 Rounds
5 Deadlifts 275|185
10 Push-ups
E2MOM
50 Double Unders
ADV
10 Rounds
5 Deadlifts 315|205
7 Strict Handstand Push-ups
E2MOM
50 Double Unders