Warm Up (Time/Task/Intention) 5m Ground Flow (assess joint conditions) 10m 2 Rounds of: 30s Belly Breathing (activate diaphragm breathing) 30′ Low Crawl (torso stability) 2×30′ Pulsing

Week’s Warm-Up (10m) 3m Ground Flow (Rock, Roll, Flex, Twist) 2 Rounds 30′ Floating Table (Obliques, Breathing) 30′ Low Crawl 20 SBall Pec Presses 10

Warm Up 60′ Bear Crawl 60′ Ball Press&Walk; 10 Ball Simba Squats; 10 Ball Deadbugs; 10 Birddogs 60′ Lizard Crawl 60′ Ball Press&Walk; 10 Ball

The Week’s Warm-Up 5m Flow and Crawl 3 Rounds of: 60′ SBball Pec Press&Walk 20 Hollow Body Deadbugs (Accentuate lift of shoulders and hips) 10 SBall

Prep 5m Flow and Crawl 3 Rounds 10 Swings and 5 Squats 3/3 Haloes Mobility (Wrist, Hip, Shoulder) Monday and Tuesday 10-9-8-7-6-5-4-3-2-1 of Down and