Flow

Warmup
10-15 min
10 banded abductions
10 leg swings L + R
10 alt curtsy lunges
10 steps weighted bear crawl
1 min cardio

Prep
Weight for KB

A KB complex for flow this week with some cardio to round out each 5 minute interval

KB should be light enough that it's not straining. But there's flexibility in this workout to work easier or harder both in terms of loading and effort in the remaining time on cardio.