Warm-Up (5-7min):

Normal! Quick cardio, stretches, etc.

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Warped Wall Side Stations (2/2.5min; 1.5 min for Lil):

1. Warped Wall
   
   1. Tic Tacs for lil, white + can go up wall
2. Rig
   
   1. Can pick b/w rock wall, dive rolls, mini ropes, laches (green +)
      
3. Vaults
   
   1. Normal vaults for level
4. Carts and Stuff (see video)
5. Barrel
   
   1. Tables, Bridges, BHS, Tucks
6. Bar
   
   1. Big swings/window escapes; window escapes, regrips, pullovers, regrip 180s, flying gainers, etc (pick for level)

Trampoline Side Stations (2/2.5min; 1.5min for Lil):

1. Cargo Net, Hanging Beam
2. Red Wall
   
   1. TicTac combos, wall spins, wall flips, etc. (pick for level)
3. Dive Rolls (see video)
4. Trampoline
   
   1. Jumps/shapes for Lil, dive roll, bhs/front flip, back flips, etc. per level)
5. Handstands
   
   1. Normal for level
6. Wall Sits

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End Activity:

Week One: Flow work, core workout if time

Week Two: Quests, core workout if time