Warm-up: 5 minutes (more like tumbling jumping jacks, high knees, tuck jumps, mountain climbers, etc. then stretch really fast)

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station side w wall:

1. wall (lil ninja tic tacs)
2. cliff hangers (hang on rock wall as long as possible)
3. ring variations depending on level and skill
4. ropes cargo net wall
5. trampoline (see video)
6. sit-ups (lil tables)

stations side w/ bar (please see video lots of explanation for this one)

1. push-up variations
2. bar (se video)
3. Handstand variations
4. carts and stuff

lil/w- carts

y- round off or macaco

g- bhs or gumbi

b- bhs double or raiz (gumbi first if not sure)

5. red wall (see video)
6. kicks (see video)

End: flow work or practice ninja games

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A good flow work is give them like 20-24 seconds, to do a combo only run to get a good idea of what combos work

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THANKS