Trampoline
1. 5 x 100A (elbow throw to shrug every other jump)
2. 2 Bounce (grabbed) armswing
3. 5 x Pike seat drops (hands by hips on bottom up by ears on top)
4. 5 x Doggy drops back up to feet
5. 5 x Doggy drop to Belly drop to feet (arms by ears on Belly drop)
6. 5 x Knee drop toe cracker (hands behind head elbow throw up)
7. 5 x Back drop (head & shoulders touch together)
Dryboard
1. 100A (up down jump w/ elbow throw to shrug)
2. 100C (up down jump w/ elbow throw to shrug)
3. 100C to kick seat drop (up down jump w/ elbow throw to shrug)
4. 200A (up down jump w/ elbow throw to shrug)
5. 200C (up down jump w/ elbow throw to shrug)
6. 200C to kick seat drop (up down jump w/ elbow throw to shrug)
7. 2 Foot hop 100A (start arms up, bend elbows & throw to shrug)
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)
Drills and Conditioning
1. 5 x kneeling slow motion arm circles
2. 5 x back tuck kick outs (kick, look, reach)
4. 15 sec back plank hip push with feet up on mat
6. 10 sec headstand with legs up
7. Standing pike lineup model drill
Handstands
1. 20 sec forward armstand against the wall
2. 20 sec back armstand against the wall
4. 5 x straddle toe rockers on Paralell bars
5. Mini tramp bounce over handstand (flat back)