March

• Joint Mobility

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

• Spider Plank
• Scorpion
• Squats

• Kicking Forward/Side/Back/Combo (30 x 8)
• Punches (30 x 8):
  • Hips with pivot only
  • jab cross combo
  • hook upper cut combo
  • jab cross hook upper cut combo

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

• Spider Plank
• Scorpion
• Squats

• Kicking Forward/Side/Back/Combo (30 x 8)
• Punches (30 x 8):
  • Hips with pivot only
  • jab cross combo
  • hook upper cut combo
  • jab cross hook upper cut combo

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. Spider Plank
   • repeat

• End of class stretch