Warm-ups: (5-7 minutes)

Push-ups, sit-ups, mountain climbers, jumping jacks, squats

1. walk the slack line
2. punching bag

lil- front and punches

w- front/side/back (round/hook)

y- round/hook (tsunami)

g/b/p- tornado/ butterfly

3. wall

g/b/p- front/back flip work

4. vault

lil- safety

w- turn

y- kash

g- kong

b- reverse

p- headspring

5. pyramid

See video

6. walk the balance beam back to the start

Dojo work: 10 minutes

5minutes of strength 5 minutes of our stretching routine

(see video for strength routine)

Stations (20 minutes)

1. rolls

lil- front

w- back

y- Arabian dive roll

g- webster

b- Arabian

p- standing full

2. ladder

lil- hang

w- chin up holds

y- pulls ups controlled

g- pull-ups

b/p- muscle ups

3. trampoline

lil/w- dive rolls

y- front flips

g- front flips

b- front layouts

p- front handspring

4. carts and stuff

lil/w- cartwheels

y- BHS on barrel

g- BHS

b- RO BHS

p- RO BHS BF

5. Bar

lil/w- window escape

y- window escape 180

g- 180 jump into a window escape 180

b/p- window escape 360

6. Handstands

lil- spiderman handstands

w- handstands

y- handstand 3 secs

g- handstand walks

b- handstand over 5 seconds

p- handstand push ups

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