Warm-up : 5-7 minutes

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Bar side stations: 2:00 min stations (lil 1:30)

1. trapese

lil- swings

w- chinups

y/g/b- pullups

2. bar

lil- window escapes

w- window escpes

y- window escapes 180

g- window escapes 360

b- flying gainers

3. vaults

lil/w- safety and turn (white can work on lazy too)

y- speed and thief

g- kong and dash

b- double kong, kong safety out

4. Workout station

lil/w/y- pushups and situps

g/b- clap-ups/ v ups

5. carts and stuf
6. rolls

lil- forwards

w- backwards

y- backwards extension rolls

g- arabain dive rolls

b- arabain dive rolls

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Wall side stations

1. Wall (lil tic tacs)

2. rope, rock wall, or cheese walls
3. barrell (see video)
4. handstands
5. kicks

lil- round

w- round and hook

y- pop 180 round and hook

g- tornado

b- 540 kick

6. trampoline

lil- jump land and rolls

w- dive rolls

y- bhs or front flips

g/b- see video

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Combo creation work this week and then quest next week!!