Warm-up (5-7 min)

Obstacle course (8-10 min)

1. rock wall (lil waterfalls off black mat)
2. hagning balance beam
3. bar (lil and white do window escapes) Yellow and up pick what they do
4. cluster mats try and have them do skills that they want with examples from their cards

Dojo work (10-12 min)

examples (adjust to their level and difficulty)

Bar: window escapes, pullovers, gainers, regrips,

Pushups: clap-ups, pike push-ups

Situps: burpies or lemon squeezers

kicks: back, butterfly, tornado, 540, 720 cheat,

box: box jumps, palm spins, websters,

Ladder: Chin up holds, pull-ups, archers, typewriters