warm-up (5-7 min) exercise cube

course (10 min)

‍

1. rings

lil-swing

w-chin-up holds

y- pull-up holds

g/b-archers

p- muscle ups

2. swinging poles
3. bar (see video)
4. cluster mat station
5. kicks

lil-front

w-back

y- hook

g- tornado

b-540

p- 720 cheat

dojo work (10min) (stretches and then strength)

stations side (20 min)

1. handtands

lil-donkey kicks/ dragon kicks

w- handstand

y- hs hold 3 sec

g- hs walk

b- hs hold 7 sec

p- hs push-up

2. carts and stuff

lil/w- carts

y- round off

g- gumbi

b- back tuck

p- full

3. core

lil- sit ups

everyone else- russian twists

4. wall and rolls

(see video)

5. bridges

lil- tables

w- bridge

y- bridge kick over

g/b/p- back bends

6. cluster mat stations