====== March ======
===== MONDAY / WEDNESDAY =====

==== Join Mobility (25 mins) ==== 

==== Flow Fit Movements Tabata: 20x10s 8 cycles, 60 sec rest between (30 mins) ====
  - Quad Squat
  - Leg Sit Through
  - Mountain Climber
  - Rotating Table
  - Yoga Burpee
  - Spinal Rock

==== Core Tabata: 25x10s 2x each (5 mins) ====
=== Select Core Set from Below ===

==== Stretch/Cool down (20 mins) ====

==== Core Sets ====
  * [[exercise_routines:core_set | Core Set]]
===== TUESDAY / THURSDAY ===== 
==== Joint Mobility (25 mins) ====

==== Flow Fit Pyramid (11 mins) ==== 
  * Work to: 1, 2, 3, 2, 1 with 30 sec rest between
    * Year End Goal => 14 minutes straight at Level of your choice

==== Roll & Sway Tabata: 25/10 x 6 (14 mins) ====
  * [[exercise_demos:flows#degree_flowroll_and_sway | Roll N Sway YouTube demonstration]]
  - Scorpion
  - Side Plank Holds
  - Cossack Get-Up
  - Loaded Tripod/Dancer’s Pose

==== 3 Legged Down Dog Form Exercise (5 mins) ====
==== Stretch/Cool down (20 mins)====