Warm-up/split-up: 5-7 minutes

Obstacle course side: 10 minutes

1. Balance beam
2. vault roll vault

lil- safety front safety

w- safety ninja turn

y- kash ninja speed

g- kong ninja monkey

b- twist ninja reverse

p- headspring ninja 360 kong

3. precision jump to a vertical clear
4. swing on the rings
5. cheese walls
6. climb the blue wall
7. rock wall

Stations side: 20 minutes

1. wall

lil-y run up and jump down and roll

g- wall flip

b- wall Arabian

p- waffle

2. bar

lil- hang and swing

w- regrips

y- regrips 180

g- castaway

b- flying gainer

p- cast away 360 regrip

3. tramp

lil-w: dive roll

y- bhs

g- webster

b- back half

p- back full

4. kicks

w- front, side, back

y- round and hook

g- butterfly

b\p- tornado-540

5. carts and stuff

see video

6. handstands

see video