Hi everyone today we're going to do sort of higher intensity polarities class. So it's definitely still going to have the polarity elements, but we're going to make it a little bit more of a workout, just get their heart rate up a little bit more, it's not going to be high impact, no jumping around, just a little bit more intense than the map based routine. So let's just get started. So we're going to start off with some roll downs, walk outs into planks, just to get nice and warm. So come to the back of the map. Standing nice and tall legs and in through the spine crown to the head up to the feet, we're going to start to roll down vertebrae by vertebrae over the legs. Walking into a plank position, feel these hamstrings firing up nice and strong in that plank, through the tummy. Walk it back in Soften the knees as much as you need to and then just slowly build it up. And we go again about five of these just yet nice warm up and over the legs, walk it out. Finding that plank position, coming in, rolling up. So just focusing on mobilizing and warming up through the body.