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

Obstacle course: 10-12 minutes

1. rings

lil- hang

w- chinup holds

y/g/b/p- pullups

2. trapese
3. bars

lil- window escapes

w- windows escapes / gargoyle hangs

y- reverse windows escapes

g- pullover to safety or pullover to cast 180

b- cast 360

4. kicks

lil- round

w- round or hook

y- pop 180 round/hook

g- tornado kick

b- 540 kick

5. vaults (see video)

dojo work: 10-12 minutes (see video for ideas)

same stations as all ways

lil ninjas do the wall please.