Introductions, attendance, warm up (5 mins): high energy cardio (mountain climbers, high knees, burpees, jump squats etc.), positions, stretch wrists/ankles, bridge

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Circuit # 1 - fw and bw rolls (3 mins)

1. Safety rock, toes tap blue

2. BW roll down wedge

3. BW roll floor

4. BW roll off half moon

5. FW roll on floor, hold frog with hands

6. FW roll across red, FW roll across panel mat

7. skip tramp

8. FW roll down wedge, feet start on floor

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Stations # 1 - Tick Tocks and Back Bends (1:40 each)

1. BB down/up wall (start on feet)

2. Spotted BB or bridge on wedge

3. Rainbow bridge

4. BB on knees, touch half moon

5.  Bridge, lift 1 leg, hop

6.. Bridge kickover, feet on red

7. Split jumps both sides then straddle jump

8. Tick tocks on wedge or block

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Stations #2 - HS and CW (1:40 each)

1. HS near wall

2. Monkey tail kicks, favorite foot and hands on purple wedge

3. HS on floor

4. HS hands on floor, straight legs on half moon, walk around

5. 1 hand CW (Can hold frog in other hand)

6. CW, 1 foot on mat, land 1 foot on mat

7. Pike, tuck, seat drop combo

8. CW, don't touch red wall

Conditioning together ( 3 mins)

can use grey exercise dice, or choose your own activities (lemon squeezers, jump squats, candlestick to pike/straddle/tuck, V ups, push-ups, box jumps, log rolls, etc.)