Strength (ROM) 30:00 [1]
Flow: Childs pose, Down dog, active pigeon L/R, Plank, Spiderman Lunge L/R, Plank, chataranga, up dog, melting heart. (2x thru)
Hurdlers stretch Knees to chest tick tock roll like a ball
Prone hip opener Lying figure 4 active side lying chest
Neck rolls (ear to ear) Overhead tricep stretch
Arm circles chest expansion Ext arm shoulder stretch
Mermaid Stretch Cat cow down dog 5x glute 90/90
Windmills
Broom handle: Front to back, Around the worlds
Technique work: clean to press