Warm-up- (5-7 minutes)

lil- pushups, roll like a pumpkin, situps, walk like a zombie, mountain climbers, crawl like a black cat, jumping jacks, gallop like a flying witch, squats

everyone else the normal warmups

obstacle- (10 minutes)

Dojo- (10 minutes) 

1. Trapese
2. rope
3. wall
4. vault

lil/white- safety

yellow- speed

green- reverse safety

blue- reverse vault

purple- headspring

5. pyramids
6. balance beam

dojo kicks for 5 minutes and stretches for 5 minutes

stations- (20 minutes)

1 .wall

lil/w- run up slide/jump

yellow- jump up/ land/ back roll

green- wall flip

blue- wall arabian

purple- waffle

2. ladder

lil- hang

white- chin up holds

yellow- pullups

green- pullups

blue- muscleups if pullups are good

purple- muscle ups

3. trampoline

lil/white- dive rolls

yellow- bhs

green- back flips

blue- b twist

purple- a twist

4. carts and stuff

lil/white cartwheels

yellow- maccaco

green- bhs

blue- round off, bhs / RO BT

purple- RO BHS BT

5. bar

lil- window escape

white- regrips

yellow- pullovers

green- flying gainers

blue- reverse flyways

purple- window escape 360

6. bridges

lil- table

white- bridges

yellow- bridge kickovers

green- back bends

blue- back bends without wall

purple- kickovers without the wall