Warm-up/split: 5-7 minutes

Obstacle course: 8-10 minutes

1. rock wall (rings for lil ninjas)
2. cargo net (older kids can go on the outside if going through the middle is too easy)
3. bar

lil/ white- window escape

y- window escape 180

g- pullover to safety vault or pullover to cast 180

b- pick any green bar skill

4. jump the noodle (make the noodle higher or lower for different levels/kids)
5. vaults

lil/white- safety and turn

y- they may pick 2 (speed, thief, kash)

g- kong and monkey

b- double kong

6. wall if they want (lil ninja use wall as dojo work)

Dojo work: 10-12

1. bar

w- regrips

y- pullovers

g- flying gainers

b- reverse flyaways

2. pushup variations
3. boxs

w- jumps

y- palm spins

g- palm spins

b- double kong

4. rings

w- chinup holds

y- pullups

g- archers

b- type writers

5. sit-ups or burpies
6. squats make sure that their chest is up and squatting low enough