Flow

Warmup
10-15 min
2 min cardio
5 half kneeling banded tspine rotation
10 front shoulder raises

The main event here is a step up. Choose high and light or low and a bit heavier. However, no step ups should feel 'heavy' if you want to achieve the flow stimulus.

At each 5 minute interval on the clock, you will complete a different movement before returning to the step ups. Choose how challenging you make these movements based on where you are at that day