Warm-up/split-up (5-7 minutes)

For our warm-up we coaches will be saying Gallop, Cow, or Tumble Weed. It is a goofy warm up so we will have to let them use all of the half of space we each get.

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Dojo work: (10 minutes after the obstacle course)

quickly go through the stretching that goes over the basics that we have been doing these past few weeks, then move on to the more advanced stuff. Pretzel stretches, newspaper, Pidgeon, Candle sticks, etc. Try and gauge what the class is capable of and try and challenge them. Simple arm stretches (elbow behind their head, elbow across their body) after have them work on perfect pushups until the stations side is ready to switch

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Obstacle Course: (10 minutes)

1. rock wall (across the mountain top)

2. run across the blue wall/mat (climb on the edge of the grand canyon)
3. rope swing (swing across the watering hole)
4. hoop roll (roll through the ring of fire)
5. vault roll kick (vault over the haystack roll kick the bad guy)

kicks: lil and white: front yellow: round G/B/P: tornado NINJA ROLL FOR ALL EXCEPT LIL

6. Scissor walk for everyone but the lil ninjas (shuffling across the saloon table)

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Stations side: (20 minutes)

1. roll down the cliff

lil- front

white- back or back ninja

yellow- flying ninja

green- elevated webster

blue- less elevated webster

purple- maraco

2. escape the saloon

lil/w- window escape

y- window escape 180

g- flying gainer

b- cast 360

p- window escape 360

3. trampoline (roll down the hill)

lil/w- dive roll down the hill

y- BHS (barrel/ spotted with coach)

g- back flip

b- b twist

p- a twist

4. lasso the horse
5. carts and stuff

lil/w- Cowboy Cartwheels

y- round-offs

g- BHS (spotted)

b- Roundoff BHS Backflip

p- Round off backflip (move into back half/back full)

6. hootin tootin handstands

lil/w- spiderman handstands

y- handstand hold for 3 seconds

g/b- handstand walks

p- handstand push-ups