Split-up/ warm-up: 5-7 minutes

Stations 2 min white and up, 1:30 for lil ninja

Wall side:

1. wall
2. rid side (multi options)
3. barrel

lil- spidey hs

w- front rolls or bridge

y- front flip or bhs

g- back tuck timer or bhs on floor

b- back tucks on floor

4. rolls
5. kicks (see video)
6. bar

lil- window escape or swings

w- window escapes, gargoyle hangs, or regrip

y- window 180, pullovers

g- window 360, cast 360

b- flying gainers

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Trampoline side:

1. monkey bars
2. trampoline

lil/w- dive rolls

y- front flips or bhs

g- front/back flips, front/ back handsprings

b- front/back halfs, arabians

3. vaults (see video)
4. workout station (lil ninja tables)
5. carts (see video)
6. handstands

week one combo practice and week two quests