Handstands
1. 7 position with alternating leg lifts x 4
2. Toe scrapers on box (no jump)
3. Press handstand against the box (spot ok)
5. 5 x 7 position double leg bounces on handstand trainer
6. Back roll to plank position
7. 5 x "Seattle Straddles" on the floor (no jumping)
Drills and Conditioning
2. 3 x alternating tuck/straight jumps
3. 5 x headstand tuck pop outs (spot ok)
4. 5 x armswing press slide out on the floor
5. 4 x hollow/roll/hold front and back
6. 5 x glute/Abs frisbee slide on back (hands on thighs)
8. 5 x straddle frisbee slides
Trampoline
1. 10 x Armswing jumps every other bounce
2. 6 x Alternating Straight, Tuck, Pike
4. 5 x Knee Drop Toe Cracker Pike Jump to Seat Back to Feet
5. 2 x Hold Every Other Swing (grabbed hands) Pike Seat Drop on 3rd
6. Load/Unload 200A (elbow throw shrug) Punch Jump Back to Mat
7. Back Drop to "i" (toe push up to body flat)
Dryboard
1. 100C to kick seat drop (up down jump w/ elbow throw to shrug)
2. 200C to kick seat drop (up down jump w/ elbow throw to shrug)
3. 2 Foot hop double bounce 100A (hands grabbed on DB)
4. Rock rythmn 100A (swing to grab on 5)
5. Back pop lineup to back (watch distance and eyes)
Dry Tower
1. 1 Step punch w/elbow throw 100A
2. Inward jump (ankle pop to mat) (elbows throw and stay high)
3. Inward jump wall touch (keep body flat ankles back hands up)
4. 2 Part 200A and 300A (armswing full reach to "I")
5. Back jump wall slide drill (w/ hand push back at the top)
6. Back lineup fall to pit (hold flat on fall, hip push at the end)