Warm up (5-7 minutes)

If tumble trak available work on tuck,pike, and straddle jumps. Do this forward then backwards. 180 and 360 jumps. You can pick other jumps as well.

Then on floor practice body positions and bridges.

If tumbl trak not available do on the floor.

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Run down of stations(please watch video for full explanation)

1: Handstand walks around mat.

2:Tuck jumps through hoops then Handstand snap down on mat.

3:Round offs

4:Cartwheels and push ups

5: Tick tocks and rock and rolls

6: Jump backwards in hoops and backbends and can work bridges

7: Lay on mat backwards waterfall roll off. Jump over targets.

8: Lay on block push into bridge then if head is off and strong then do bridge hops by jumping feet up and down.