Flow

Warm-up
15 minutes continuous movement
2 minutes cardio
10 leg swings L + R
50 walking lunge with medball/ plate rotation
20 banded pass thru's

Warmup is a mini workout with intention to keep movement through for 15 minutes.

Then the flow workout is 2 15-minute workouts that follow a cardio-pull-push and cardio push-pull scheme.

Edit movements as needed but try to preserve this basic stimulus