Course/ Warmup

Rope --> Cheese Walls --> Bar --> Vaults --> Clear --> Carts and Stuff --> Rolls --> Repeat (Watch video for specific skills) (~3-5 min)

After course, have them stretch like normal. I've been having yellow ninja up also work on bridges during this time to get them a little more stretched and ready for bhs! 

Stations 1 (Bar Side) (1.5 min for Lil; 2-2.5min white+)

1 Cheese Walls

2 Bar:

     Lil: Big Swings

     White: Regrips

     Yellow: Pull-overs

     Green: Hanging pull-over/ Flying Gainer

     Blue: Reverse Fly Away

     Purple: Reverse Fly Away

3 Vaults - see video

4 Lil/White: Cartwheels

  Yellow: Round Offs (Macaco if good)

    Green: Gumbi (Aerial if good)

    Blue: Raiz (TDR if good)

    Purple: A-Twist

5 Clears

6 Lil: Front Rolls

    White: Back Rolls

    Yellow: Arabian Dive Rolls

    Green: bhs/backward extension roll

     Blue: tuck off end

     Purple: Arabians on floor

‍

Stations 2 (Wall Side) (1.5 min for Lil; 2-2.5min white+)

1 Wall

     Lil: Tic Tacs

     White +: Climb

2 Rope

    Lil: Swing

    White +: Climb

3 Lil: Tables

    White: Bridges

     Yellow: BHS w/ barrel

      Green: BHS floor

      Blue: Tucks

     Purple: Any standing skill

4 Lil: Donkey Kick

   White: Handstand

    Yellow: Handstand hold

     Green: Handstand walk

     Blue: Handstand hold 7 secs

    Purple: Handstand pushup

5 Kicks - See video

6 Lil/White: Dive rolls

    Yellow: Front flip/ bhs

    Green: Front flip/back flip

    Blue: halves

     Purple: fulls