Warm-up/ split-up: 5-7 minutes

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Bar side:

1. bar

lil/w- window escapes

y- window escapes 180/ pullovers

g- pullover to cast/ safety vault/ cast 180

b- pullover to cast 360

p- reverse flyways

2. trampoline

lil/w- dive rolls

y- bhs if good over barrel/ front flips

g- bhs/ back tucks/ front flips

b- front half/ back halfs/ websters

p- front/back fulls

3. cart box

lil/w- cartwheels

y- one handed carts/ maccacos

g- roundoffs/ gumbis

b- td raiz

p- raiz

4. rolls (see video)
5. workout stations (lil tables)
6. wall sits against back pole

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wall side:

1. wall (lil ninjas tic tacs)
2. barrel

lil- spiderman handstands

w- bridges

y- bhs over barrel

g- back tuck timers

b- td raiz over barrel

p- standing back tucks

3. handstands
4. kicks (see video)
5. vaults (cycle through all vaults for level) (have them start easier since new vault boxes are so much taller)

lil- climbing over boxes

6. big red wall (see video for explaination)

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Week One: combo practice

Week Two: quests