• Intu Flow Mobility Warm Up

• Forward Pressure Prasara Flow 3X

• Flow Fit for 13:30

• Clubbell CQT 35# Club
• 10 2 Handed Swing
• 10 2 hand Front Pendulum
• 10 Side Clean & Squat (5R, 5L)
Short rest period between rounds

• Clubbell EDT Mills w/15# Clubbell
Todays Goal was 10 set of 11 in 10 minutes.
My time was 9:35

• Intu-Flow Mobility Warmer Upper

• Prasara Forward Pressure Yoga Flow 5X

• Clubbell 2 handed swing (10) Followed by 2 handed front Pendulum (10
I did 5 rounds with a short rest between rounds. The first two sets were with a 25# Club and the last three were with a 35# Club. I also changed the grip each round

• EDT Clubbell Mills w/15# club
Todays goal was 10 sets of 10 in 10 minutes
My Time 9:30

• Mace 360's - 100 continuous (50/50) took about 3 minutes and 30 seconds

• Intu-Flow Mobility Warmup

• Forward Pressure Prasara Flow 5X (decreasing the rest periods)

• Flow-Fit non-stop for 10:10

Club Work w/pair of 15's
• 10 swings followed by 10 Front Pendulums 5 rounds 20 second rest between rounds

• Mills EDT work:
Today's goal was 12 sets of 9 in 12 minutes. My Time was 11:30

Pushup Board
• 20 Hindu Pushups
• 20 Pumps
• 20 Bear Squat

• Intu-Flow Mobility Warmup

• Forward Pressure Prasara Flow 5X

•Flow Fit Continuous for 14:30 (I felt like I could have kept going, everything was flowing really nicely)

• Double Clubbell Swings (10) Followed by Front Pendulums (10) 5 Rounds

• Clubbell TBF EDT Training - Mills
Todays goal 14 sets of 8 in 14 minutes My Time was 13:05

All Clubbell training today with 15's

• Intu Flow Mobility Warmup

• Prasara Yoga Flows :
• Forward Pressure 1X
• Side Sunset 2X
• Walking Seal 1x
• Diving Dolphin 2X
• Spider Monkey 1X

• Intu Flow Mobility Warmup

• Forward Pressure Prasara Flow 5X

• Flow Fit for 10 and a half minutes

• Clubbell
2 handed swings (10) followed by Front Pendulum (5) w/ 35# Club 5 Rounds, short rest

• Clubbell Mills
EDT - Todays Goal 16 sets of 7 in 16 minutes
completed in 12:30 w/15# Clubbell

• Intu-Flow Mobility Warmup

• Forward Pressure Prasara Flow 5X

• Clubbell Rockits (20) followed by Swings (10) 5 Rounds w/ short rest I used my thick handled 17# clubs

• Clubbell TBF EDT training. Mills w/15# clubs
Todays Goal 18 sets of 6 in 18 Minutes. My time was 15:05

• Mace 360's 100 continuous

• Intu-Flow Mobility Warmup

• Forward Pressure {Prasara Flow 5X

• Flow Fit 12 minutes continuous

• Clubbell Rockits (20) followed by Swings (10)
5 rounds w/ 1 minute rest between rounds 20# Clubs

•Moving on to my next TBF Clubbell Exercise ... Mills
Using EDT todays goal 20 sets of 5 (5R, and 5L) in 20 Minutes
My Time 17:30 using 15# Clubs

• Pushup Board 45 Hindu Pushups

• Intu Flow Mobility Warmup

• Forward Pressure Prasara Flow 4X

• Clubbell Rockets (20) Followed by Swings (10)
8X with a short rest period

• Prasara Diving Dolphin 2X
• Prasara Spider Monkey 1X

• Intu Flow Mobility Warmup

• Forward Pressure Prasara Flow 4X

• Flow Fit for 10 and a half minutes (lost countof rounds)

• Clubbell Swipes. My first attempt at the Trial By Fire (100 consecutive reps).... went well, I did it in 5 minutes. I did have one problem with the knob on one club (my left hand) It worked it's way free and unscrewed itself about 1/2 way during the exercise. I thought I wouldn't be able to deal with it but I held on and made it.

• Finished up with a round of Spider Monkey

• Intu-Flow Mobility Warmup

• Prasara Yoga. I started working on the first half of the Diving Dolphin flow

• Intu Flow Mobility Warmup

• Prasara Forward Pressure Yoga Flow 4X

• Flow Fit 14 minutes continuous

• Clubbell Double Swipes EDT w/15's
Todays goal was 8 sets of 14 in 8 minutes. I completed it in 7:20