warm-up/ split-up: 5-7 minutes

Obstacle course: 8-10 minutes

1. rings/ rock wall

lil-rings

w/y/g/b/p- rock wall

2. swinging poles
3. bar- let them choose

lil-big swings, gargoyle hangs, window escapes

w-gargoyle hangs, regrips, window escapes

y-pullovers, window 180s

g-pullower cast 180, pullovers to safety vaults, gainers

b- reverse flyaways, cast 360s, anything from green

4. vaults and agility -see video
5. wall- lil ninja use wall for dojo work

dojo work- 10-12 minutes

lil- wall

w/y/g/b/p

stations list (same as past weeks)

bar station, pushups, boxjumps/palm spins/ vaults, rings, sit-ups, kicks on bag, green and blue could also work on websters where rings are

STATIONS FOR DOJO WORK: you may change these around as you see fit just keep the bar the same as video due to that being a tricky area for most levels!!!