LOW TIDE GRIND

WARM UP PHASE (on back feet front)

Reclined cobbler > Bridge > Boat :|| 3x

grab bands roll downs 10x
Boat pumps 30secs
Rows elbows in 10x
Heel taps 30secs
:||Repeat with elbows out/high on the rows

EFFORT PHASE (kneeling or standing depending on desired tension of bands)

Bicep curls lower 90 10x
Plank white water 30secs
:|| Upper 90 10x
Plank white water 30secs
:|| Full range 10x
Plank white water 30secs

Right shoulder cuff10x
Right leg lunges 10x
:|| Other side
Both arms shoulder cuff 10x
Scissor lunges 30secs

Right arm chest press 10x
Plank white water 30secs
:|| Other side
Plank white water 30secs
Both press 10x
Plank white water 30secs
Combo curl, cuff, press 10x
Scissor lunge 30secs

In tabletop
Tricep kickback right side 10x
Pulse for 15secs
Leg & arm side sweeps 10x
Belly surf 30secs
Pop ups 10x
:|| Other side

Stand face front
High mt.>Plank 30secs
On back feet in bands
Leg lifts 10x
Pulses 15secs
Open/close 10x
:||3X with burpee variations in between
2Nd round add jump
3Rd add pushup
4Th add water

COOL DOWN PHASE

Dog> lunge for pigeon
Modified side plank side body stretch
:|| Other side
Seated forward fold
Knees to chest
Savasana