warm-up/splitup 5-7 minutes

Obstacle course: 5-2 minutes

watch video for obstacle course warm up

stations for obstacle course 15-20 minutes

1. trapese
2. trampoline if available (if not use as work out station)
3. bar

lil/white- window escapes

y- pullovers

g- flying gainers

b- reverse flyaways

p- window escape 360

4. combos with vaults (see video)
5. combos without vaults
6. box jumps (palm spins for higher levels

stations sides 15-20 minutes

1. rolls

lil- forwards

w- backwards

y- arabinan dive rolls

g- backwards extension rolls

b- ront flips

p- arabians

2. kicks (see video)
3. barrel

lil- spiderman hs

w- bridge

y- bhs over barrel

g- bhs on floor

b- ro bhs

p - back tuck

4. cart block

lil/w- cart

y- round off

g- gumbi

b- raiz

p- touchdown raiz

5. hs

lil- donkey kick

w- hs

y- hs hold 3 sec

g- hs walk

b- hs hold 7 sec

p- hs pushups

6. med ball

lil- tables

everyone else russian twists

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