Warm-up/ split up: 5-7 minutes

bar side:

1. swinging bars
2. bar

lil- big swings

w- window escapes, regrips, gargoyle hangs

y- window escapes 180, or pullover (cast away/ cast 180)

g- window escape 360, pullover to cast 360

b- flying gainers

3. rolls

lil- forward down and up the hill

w- forward or backwards depending on skill capability

y- backwards extension roll

g/b- arabian dive roll

LIL NINJA DO STATION 4 TIC TACS AND STATION 5 DO VAULTS SAFETY AND TURN

4. red wall (see video) (technically a new version of cluster mat station)
5. single mat (ketchup and mustard)

ALL- cluster mat station one single mat to help challenge them to come up with a combo if they have a single mat

6. handstand variations

stations side with trampoline

1. rings (see video)
2. barrel (see video lots of information on there)
3. carts

lil/w- cartwheels

y- roundoff, onehanded carts, maccacos

g- gumbis or roundoffs

b- gumbis first then work on raiz

4. workout station

lil/w/y- sit-ups/ pushups

g/b/p- v ups, clap-ups, burpies

5. trampoline

lil- jump land roll

w- dive rolls

y- frontflips or bhs

g- front flips, back flips, front handsprings, bhs

b- front/back halfs, arabians

6. the wall

lil- tic tacs or working on steps up the wall

everyone else- the wall