Warm-up/ dojo work:

Obstacle course 10 minutes:

1. Swing across the power lines (rings)
2. Climb across the streets signs (monkey bars)
3. Vault over the taxi car

L/W- saftey

Y- Kash

G- kong

B- reverse

P- headspring

4. Roll (ninja rolls except lil doing front)
5. jump over the side rails (noodle)
6. jump over the man holes
7. walk the curbs (balance beams)

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Stations side (20 min)

1. wall

lil-y run up the wall

g- wall flip

b- wall arabian

p- waffle

2. bar

lil- window escape

w- 7 second chin holds

y/g- pull-ups

b/p- muscle-ups

3. trampoline (if they have one mastered have them work on other)

lil/w- dive rolls

y- bhs on trampoline

g- front flips or back flips

b- front half or back halfs

p- a twist

4. Palm spins/precision jumps

see video for details

5. carts and stuff

see video for details

6. handstands

lil/W- spiderman

y- handstand holds (3 secs)

g/b- handstand walks

p- handstand push-ups