Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Pushups

Skill
5-10 Minutes
Double Under Practice

*if you’ve already mastered DUs, then practice free-standing handstands on the turf (have a partner spot your legs in the air)

Conditioning
“Jellybean”

You have one minute to complete the required reps of each exercise before moving to the next one.
Notice that each level is performing the circuit in a slightly different order, for equipment allocation and space management. Also, Levels 0-2 are working for 24 minutes while the more advanced levels will be going for 30 minutes. Make sure you understand the rep scheme and exercise order for YOUR LEVEL and don’t worry about what other people are doing.

Level 4
30 Minutes EMOM (10 Rounds)

1. 15 Wall Balls
2. 9 Burpees
3. 25 Double Unders and 5 Toes to Bar

Level 3
30 Minutes EMOM (10 Rounds)

1. 8 Burpees
2. 10 Double Unders and 5 Knees to Elbows (or V-ups) and
3. 15 Wall Balls

Level 2
24 Minutes EMOM (8 Rounds)

1. 75 Single Unders
2. 12 Wall Balls
3. 6 Burpees

Levels 0/1
24 Minutes EMOM (8 Rounds)

1. 10 Wall Balls
2. 5 Burpees
3. 45 seconds Jump Rope

Core
Levels 0-2 do NOT have to wait for 3/4 to finish the conditioning before they start.

Levels 3/4
100 Ball-up Situps AFAP

Levels 0-2
5x
5 Stall Bar Hanging Leg Raises (or knee tucks)
10 Ball-up Situps