Warm-up/split-up (5-7 min):
Hats and cats (dodge hats jump cats w/noodle)

Obstacle course:
1. Vault roll kick
L/W: safety
Y: Dash
G: Thief
B: double kong or 180 kong
P: head spring or 360 dash/kong
All but lil doing ninja roll lil: front roll
Lil:punch’s
Rest: front combo side on single foot
2. Jump down roll /jump over roll
3. Slack line
4. Rock wall: except Lil hangs on rings
5. Trapeze

Dojo work:
L: Front kicks
W: back kicks
Y: hook
G: butterfly
B: 540
P: 540

Stations:
1. L-Y: wall climbs
G-B: wall flips
P: wall Arabians
2. L: hangs/ gargoyle hangs
W: gargoyle hangs
Y: pullovers
G: cast 180
B: cast 360
P: cast 360 regrip
3. L/W: flying front rolls/ front flip
Y: front flips or back flips if coach is there to spot
G: Webster
B: flash kick
P: waffle
4: box jumps (high levels can do flips off if able and ready
5: L/W: carts
Y: bhs on barrel
G: spotted or Unspotted bhs
B: double bhs
P: bhs back tuck
6: L: Spider-Man handstand
W: dragon kick to handstand
Y: handstand hold
G/B: handstand walk
P: handstand push-ups

Thank you!