warm-up/ split up: 5 minutes

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Stations side w/ wall

1. wall (lil ninjas tic tacs)
2. rock wall
3. trapese

lil- hangs

w- chin-up holds

y-b- pull-ups

4. spider- web (cargo net)
5. trampoline (may do whatever skill they would like to work on if needed)

lil/w- tuck jumps, dive rolls

y- front flips,bhs

g- front flips, back flips

b- front or back halfs

6. vaults (any vaults within their level they want)

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Stations side w bar

1. Bar

lil- big swings or window escapes

w- window escapes, regrips, gargoyle hang

y- pullover, window escape 180,

g- pullover safety vault, window escape 360,

b- combo green skills

2. handstands
3. barrel

lil- spiderman hs

w- bridge, forward rolls

y- bhs over barrel, or front flip drill

g- bhs

b- back flip

4. carts and stuff (see video)
5. kicks

lil- round

w- round and hook

y- pop 180 round and hook

g- tornado kick, butterfly kick

b- 540 kick

6. workout stations

after stations work on flow work give them time to work on different combos and help them out making different combos into skills