Flow

Warmup
10-15 min
10 good mornings (unweighted or weighted)
50' walking lunge with rotations
5-8 single arm ring row L + R

Two 15-20 min workouts back to back. Rotate through cardio, lower and upper for both. Depending on energy and intention, select lighter loads, lower steps, easy pace or heavy loads, higher step and harder cardio efforts.