Warm-up: (5-7 min)

Push-up

sit-up

mountain climbers

squats

course: 10 min

1. rock wall (lil rings)
2. swing across on the rope
3. climb up the warped wall

green and up may flip websters, front halfs, backflips, back halfs

4. vault combos

lil/w- safety, front, back, cart (lil do not do the back kick just the front)

y- thief, round, hook, cart

g- kong tornado, cart

b- reverse safety, round off, bhs

p- headspring, 540 kick, cart

5. backwards walk for all (except lil walking forward)

Dojo work: 10 min (kick)

lil- punches and then stretching

w- back/hook

y- tsunami

g- tornado

b-540

p-720

Stations: 20 minutes

1. rolls

lil- front

w- back

y- arabian

g- webster

b- arabian flip

p- full

2. ladder

lil- hang

w- chin up hold

y- pull up

g- pull-up

b- pull-up archers

p- muscle ups

3. trampoline

lil- jump to island

w- 360 to a dive roll

y-BHS

g- back flip

b- back half

p- back full

4. carts

lil/w- cart

y- maccaco

g- bhs

b- fast touch cart

p- back tuck

5. bar

lil- swings

w- regrips

y- window escape 180

g- flying gainer

b- pullover to safety vault

p- regrip 180 to reverse flyaway

6. bridge

lil- table

w- bridge

y- bridge kickover

g- back bend

b- back tuck on panel mat

p- back full