Warm-up (5-7 min)

Pushups

Situps

mountain climbers

jumping jacks

squats

Dojo work: 10 min

kicks

lil- front back side

w- round and hook

y- tsunami

g- tornado

b/p- 540 kick

Obstacle (10 min)

1. cargo net (jungle bridge)
2. swinging vines
3. warped wall (big red tree)
4. vaults over boulder

L- Saftey

W- Turn

Y- Thief

G- Kong

B- Twist 180

P- Headspring

5. roll (all except lil do ninja Roll)
6. clear the fallen branch (green noodle)
7. Walk the fallen tree ( balance beam)

Stations Side (20 min)

1. rolls

lil/w-180 jump fw roll

y- arabian dive roll

g- 180 jump front flip

b/p- arabian

2. see video
3. rolls

L/W- dive roll

y- BHS

g- front flip

b-front half

p-front full

4. see video
5. regrips

lil- hang

w-regrips

y- regrip 180

g- flying gainer

b- cast 360

p- cast 360 regrip

6. Handstands

lil- spiderman handstands

w- handstand work (kick up kick down)

y-handstand (3 sec)

g- handstand walks

b- handstand (7-10 sec)

p- handstand pushups

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