I'm just curious how your academy runs the warm ups? A few months ago I changed schools due to moving out of state and the new academy does just flow rolling for warm ups. None of that shrimping, light jogging, jumping jacks, planks, and whatever jiu jitsu related motions like my old academy did Which got a bit boring at times. At first I wasn't a big fan of flow rolling, but then I later realized it was because I was just not good at it and wasn't doing it right by being a bit tense and more resistant than necessary. Now I think my game was progressed quite a bit simply because of flow rolling because it really made me pay attention to reaction times in between sequences of movements and repetition/muscle memory.