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Oct. Nov. Dec 2016 Exercise Routines
Flow fit
Oct: continue one, two, three, two, one flow
Nov: change to 7 min, 1 min rest, 7 min
Dec: 14 min ( people can chug when they need a break)
Flows
Clubbell
Trial by Fire: Swipe, Mill, Hammer
Hammer Progression
Samurai Pivot Squat
Samurai Pivot Squat Progression
Clubbell Flow
front swing (between legs)
torch to flag pendulum (hold for 2 seconds)
bring in for swipe x 2
step 90 degrees for mill x2
hammer swing x2
2 handed horizontal squat
reverse mill x2
step 90 degrees back for swipe
front swing change hands & repeat