Warm-up (5-7 minutes)

Pushups

situps

mountain climbers

jumping jack squats

Dojo work (10 minutes)

5min handstands

5min bridges (see video of station 6 for level variations)

obstacle course (10 minutes)

1. Rings
2. swing on the rope (green and higher jump to the rope)
3. combos (see video for level break downs)
4. hop dots

lil- two feet

w/y-single foot

g and up- hs walk

5. walk balance beam yellow and up backwards or scoops

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Stations (20 minutes)

1. rolls

lil - front rolls

w- backrolls

y- arabaian dive rolls

g- websters

b- arabians

p- fulls

2. pull-ups (see video)
3. trampoline

lil- dive roll

w- jump 360 dive roll

y-BHS

g- back tuck

b- back half

p- back full

4. carts n stuff (differs from the video this station the video will be at station 6)

lil/w-carts

y- RO

g- BHS

b- BT'

p- RO BT

5. Bar

lil- window escape

w- gargoyle hangs

y- cast away

g- flying gainer

b- reverse flyaway

p- cast 360 regrip

6. cluster mat station (see video for station 4)