Warm-up: Exercise dice (5-7 minutes if it says something we are able to do make it close to it) ex. box jumps=squats, 10 minute jog= mountain climbers

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Obstacle course: 10 minutes

1. hoop: front roll, dive roll, front flips
2. cheese walls
3. vault-roll-vault (see video)
4. scissor walks
5. combos (done in dojo)

Lil- front kick, cart

w- front, back, cart

y- round, hook, RO, maccaco

g- tornado, sweep, cart

b- double back handspring

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Stations side: 20 minutes

1. wall

lil- run up slide down

w- tic tacs

y- palm spins

g- wall spins/ wall flips

b- wall arabians

p- waffles

2. pull-ups

lil- hang

w- chin holds

y- pull-ups

g- pull-ups

b- archer pullups

p- muslce ups

3. trampoline

lil- dive rolls

w- 180 dive rolls

y- front flip

g- front flip

b- b twist

4. carts and stuff (see video)
5. bar (see video)
6. free style station

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