| Station | Round 1 | Round 2 | |
|---|---|---|---|
| Silk | inversion climb/ inversions in the air | egg beater/ egg beater foot locks | egg beaters to creature , egg beater foot locks splits with roll |
| Floor 1 | handstand on floor | hollow body rolls | press handstand drill on wall or mat |
| Floor 2 | leg lifts over yoga block (both legs) | bridges/ back bends | bridge kick over with block or on floor |
| Station | Round 1 | Round 2 | |
|---|---|---|---|
| Hoop | back tuck dismount | tomb drop/trash can drop | choice mount, magic trick, trashcan drop to knees, under the bar skills |
| Floor 1 | plank hold on floor or half yoga ball | split with yoga blocks (over split if needed) | partner back stretch |
| Floor 2 | bridge kick over off spotting block | v- ups | partner back stretch |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Moody climb both sides, egg beaters, mermaid, straddle back | egg beaters, mermaid, straddle back |
| Hoop | one side magic trick, tomb drop, pullover to straddle | hocks mount, beats to seated, trashcan drop to knees, back tuck dismount |
| Floor | bridge kick over on panel mat | cobra/ boat |
| Stretch 5 min | • Cat cow • Down dog/ cobra • Elbow cobra • Spinal twists • Kneeling bow pose (opposite hand grabs opposite foot) | | --- | --- | | Strength 5 min | • 10 chest raises • 10 side reaches each side (lay on belly, lift chest, reach to each side) • 20 second superman • 5x plank raise opposite arm/ leg | | Challenge 5 min | • partner chest raises • partner back stretch • bridges • rock and roll/ child's pose to cool down |