Warm-up:

Rocket jumps then right into a exercise push-ups, sit-ups/crunches, jumping jacks, mountain climbers, squats.

Obstacle Course:

1. Rings

Lil- straight arms hold

White- bent arms hold

Yellow- bent arms/ pull-ups

G/B/P- Pull-ups or archers

2. Monkey bars
3. Warped Wall
4. Long jump the colored dots
5. Balance beam for lil ninja and Scissor walks for everyone else

Dojo Work:

Bridges/basic stretching (see warm-up video)

Stations side:

1. Rolling

Lil- front rolls

White- ninja rolls

Yellow- Dive rolls if ninja rolls are good

G/B/P- Flying ninja (start doing 180/360 turn)

2. Bar

Lil/White- window escape

Yellow- window escape 180

Green- cast 180

Blue- Cast 360

Purple- Cast 360 regrip/ window escape 360

3. Trampoline

Lil/White- Dive Roll

Yellow- jump back to hollow hold

Green- Side flip

Blue- flash kicks

Purple- Arabian

4. Kicks on bag

Lil- Front kicks

White- Front, side, back

Yellow- Round/hook

G/B/P- Tornado kick

5. Carts and stuff

Lil/White- Cart-wheels

Yellow- Round-offs

Green- BHS (spotted if needed)

Blue- RO BHS 

Purple- Maccaco

6. Handstands

Lil/White- Dragon Kicks (white can hold)

Yellow- hold

G/B- walking handstands

Purple- handstand push-ups