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Individual Warm-up: 25-butterfly pull-ups video

Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 20-jumping squats. Part 3: 20-snatch grip dead-lifts, 20-hang power cleans.

Strength: Back Squats 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%

WOD: "Eva" Five rounds of 800m Run, 30-KB Swings, 30-Pullups.

Stamina: Five rounds of 1-rope climb, sandbag hill run, burpee broad jump 25m.

Endurance: 100 sit-ups, 100 leg levers.

Recovery: Banded shoulder stretch, supine back stretch.

Start them early, have someone they like teach them and make it fun.