# Full Body Flow

You'll hit every major muscle group in just 30 minutes — no equipment, no excuses. Expect to feel strong, sweaty, and accomplished by the final rep.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 6 Inchworm

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Squat Progression
  - Simple Hinge Progression
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 8 Dead Bug

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 8 Cat-Cow