THE POSITIONAL FLOW 3.0

Prepare for the ultimate test of total body mobility, stability, and strength. You will learn how to effortlessly flow between the 3 key positions - lay, sit, and stand - in multiple ways. In doing so, you will unlock an unlimited amount of new training possibilities while bulletproofing your entire body.

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

http://www.intervaltimer.com/timers/9904524

PDF link: https://rebrand.ly/NOV2020WOWwk3

Perform each flow for 2 minutes of work/side with 30 seconds of rest between sides before moving on to the next flow:

FLOW 1: Shin Box Hip-Hinges
FLOW 2: Med Ball Shin Box Squat to See-Saw Lunge
FLOW 3: Med Ball 3-Way Slam Flow: Shin Box to Lunge to Stand
FLOW 4: Shin Box Forearm to Stand
FLOW 5: 3-Way Goblet Squat Flow: Shin Box to Lunge to Stand

MID-WORKOUT BREAK: REST 2-3 MINUTES

Perform each flow for 2 minutes of work/side with 30 seconds of rest between sides before moving on to the next flow:

FLOW 6: The Getup PRESSER
FLOW 7: The Situp PRESSER
FLOW 8: Crawl to Stand
FLOW 9: Lateral Hinge to Lateral Lunge
FLOW 10: Getup to 1, 3 or 5 Snatch(es)
____________________________________________________________

All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com. Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!