warm-ups/ split-up: 5-7 minutes

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stations side w/wall: 2:00min for w and up/ 1:45 lil ninja

1. wall

lil- tick tacs

w/y/g/b- up wall

2. ropes or rock wall
3. dive rolls (flips for green and up)/ white rope/ spiderweb
4. bar (watch video)
5. barrel

lil- spiderman hs

w- front rolls, bridges

y- bhs over barrel, front punch drills

g- bhs on floor or backtuck timers or front punch drills

b- back tucks

6. handstands

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Stations side w/ trampoline: same timing

1. trampoline

lil- jump land and roll

w- dive rolls or tuck jumps

y- front flips or backhandsprings

g- front flips, front halfs, back halfs, or backhandsprings

b- front or back halfs or arabians

2. rolls

lil- front rolls

w- backrolls

y- backward extension rolls

g/b- arabian dive rolls

3. kicks (see video)
4. workout

lil- tables

w/y push ups and sit ups

g/b clab-ups, v-ups, burpees

5. cluster mat stations
6. Carts and stuff

lil-carts

w- cartwheel

y- roundoff , maccao

g- gumbis

b- work on what they need to

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We will be doing our normal Flow week this week and then quests the next week!!

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