Today is an introduction to several new ideas, while also putting a lot of control in your hands to begin embellishing some ideas you're already familiar with.  

Warm-Up Sequence - the Compass, 1-2 full rounds. Pigeon+, 3 good rounds.

Movement 1 - The Squat Into... Jam, 3 rounds of 3 different choices (you'll see).

Movement 2 - Sushi Roll, 3 rounds of 3-5 rolls per side.

Movement 3 - Ups and Downs, lots of choices here, but 2-3 rounds of 3-5 per side.