Warm-up/ split-up: Normal quick cardio and stretching (5 minutes)

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Stations side w/ wall: 1:45 per station

1. Wall (lil tick tacks)
2. rings, rock wall, or big cheese
3. rope swing or spider web
4. trampoline

lil- jump land and then roll

w- if good with rolls they may start jumping into dive rolls

y- front flips or backhands springs

g- front flips, back flips, backhandsprings, Front handsprings

b- front halfs, back halfs, arabians, websters

5. vaults (watch video)
6. Handstand variations

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Stations side w/ bar: 1:45 per station

1. bar

lil- window escapes or big swings

w- regrips, window escapes, gargoyle hangs

y- window 180s, pullovers

g- window escape 360, pullover to cast 360

b- review green skills or see card to progress to next skill

2. rolls

see video

3. carts and stuff

lil/w- carts

y- maccacos or round offs

g- gumbis or BHS on floor

b- make sure that gumbi is great and then work on raiz

4. barrel

lil- spiderman hs

w- bridge or forward rolls

y- bhs over barrel or front flip drills

g- front flip or back flips drills

b- back tucks or websters on floor

5. kicks

lil- round kicks and punches

w- round and hook and then progress on card

y- butterfly or tsunami kicks

g- tornado and then progress to fei long tornado kick

b- 540 kick

6. work out station (coach choose)

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End of class take time to work on combos and trying to make you runs for quests/ missions/ ninja games

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