Instructions:
In this workout there are four mini-flows, perform each flow for 4 minutes, taking a 60 second rest between flows.
Flow #1: Side Switch Series
360 to side lunge, forward lunge & press, side lunge, then 360 to other side, side lunge, forward press
Flow #2: Upper Body Switch Series
360 to archer, 360 to prayer, 360 to rotational uppercut
Flow #3: Squat Switch Series
360 reverse lunge prayer, switch squat, switch squat, 360 reverse lunge prayer
Flow #4: Upper Body Switch Series
360 to archer, 360 to prayer, 360 to rotational uppercut