March

• Joint Mobility

• Note: build to full rounds, supplement with Mt Climber flow.
• Flowfit demo

• Planks: 2 standard; 2 side; 2 arm and leg extension (on knees)
• Superman/Banana (switch every other one)
• Squats * Spider Plank

1. Shuffle with speed bag punches
2. Jab, cross, forward kick, jump turn to other side
3. Knee up, opposite leg rear kick
4. Repeat #3 other side
5. Jab, cross, duck, duck
6. Hook left, Uppercut right, duck, duck
7. Jab, cross, side kick
8. Repeat #7 other side

• hands return to ready position near face or chin
• maintain stable footing
• don't over reach the punches, maintain stability, use core
• establish a rhythm

1. In/Outs
2. Bicycle Forward
3. Bicycle Reverse
4. Crunchy Frog (v-up/hug knees)
   • (repeat)

• End of class stretch

* Joint Mobility

1. Bridge Series
2. Lunges or Bulgarian Split Squat
3. Aussie Pull Ups or - Face Pulls
4. Pushups
5. Leg Sit Thru
6. Up to Down to Up Dog Flow
7. Dips
8. Push Plank
9. Spinal Rock
10. Rocha or handstands against wall

1. Fifer Scissors (hold for 2)
2. Hip Rock and raise (froggy legs, hip up)
3. Pulse Ups (legs straight up, foot flexed or bent knee)
   • repeat

• End of class stretch

* Joint Mobility

• Note: build to full rounds, supplement with Mt Climber flow.
• Flowfit demo

• Planks: 2 standard; 2 side; 2 arm and leg extension (on knees)
• Superman/Banana (switch every other one)
• Squats * Spider Plank

1. Shuffle with speed bag punches
2. Jab, cross, forward kick, jump turn to other side
3. Knee up, opposite leg rear kick
4. Repeat #3 other side
5. Jab, cross, duck, duck
6. Hook left, Uppercut right, duck, duck
7. Jab, cross, side kick
8. Repeat #7 other side

• hands return to ready position near face or chin
• maintain stable footing
• don't over reach the punches, maintain stability, use core
• establish a rhythm

1. Vup/Rollup Combo or Leg Raises
2. Side V Roll Up
3. Leg Climbs
4. Mason Twist
   • (repeat)

• End of class stretch

* Joint Mobility

1. Bridge Series
2. Lunges or Bulgarian Split Squat
3. Aussie Pull Ups or - Face Pulls
4. Pushups
5. Leg Sit Thru
6. Up to Down to Up Dog Flow
7. Dips
8. Push Plank
9. Spinal Rock
10. Rocha or handstands against wall

1. Straddle Leg Crossover Sit Ups
2. Windshield Wiper
3. Leg raises (work toward advanced spinal rock)
   • repeat

• End of class stretch