Elizabeth T!
Warm Up and Mobility
Strength
Back Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
This is a max out session. You do not need to use these % to achieve it. Use what works for you
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Singles
– Doubles
– Triples
Gymnastics Strength/Skill
6 Minutes
1 – 2 Rounds
10 x Stink Bugs
5 x Wall Walks
10 x Shoulder Taps
Remaining time , partner assisted handstand walk practice
“Firefighter”
9 Minute Clock
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
(Workout courtesy of CFNE)
– Then max Air Squats with remaining time
* You can also modify the rep scheme to
10-20-30-40-50-40-30-20-10
**This is a double under skill workout. You can also complete these not being unbroken if your just not there yet. Modify reps as necessary.If you are a single under ninja it’s time to work your power jump singles. If you are just getting singles then keep rep scheme the same and work single understand.