QUICK GUIDE

PHASE: 3
WORKOUT: B

The Flow State

🎯 Focus: Continuous movement • Finding the trance • Zero putting the bell down

SEE COMPLETE COURSE
WARM-UP

🔥 10 min

Band Overhead Press
Band
Overhead Press
 Band Arms Adduction
Band
Arms Adduction
Band Biceps Curl
Band
Biceps Curl
 Band Squat
Band
Squat
Band 2-Arms Flexion
Band
2-Arms Flexion
 Side Crawls
Side
Crawls
Scapular Activation
Scapular
Activation
 Hips Activation
Hips
Activation
Spinal Extension
Spinal
Extension
 Tall Extension
Tall
Extension
SUPER-SET #1

⚡ 2 rounds

Front-Mill to Squat
Front-Mill >>
to SQUAT
(1 min)
 Halo to Squat
HALO >>
to SQUAT
(1 min)
SUPER-SET #2

⚡ 2 rounds

Figure 8 to Step-Back
Figure 8 >>
to STEP-BACK
(1 min)
 Front-Mill to Rotational Press
Front-Mill >>
to Rotational PRESS
(1 min)
SUPER-SET #3

⚡ 2 rounds

Front-Mill to Bent-Over Press
Front-Mill >>
to Bent-Over PRESS
(1 min)
 Ballistic Swing to Jump
Ballistic SWING >>
to JUMP
(1 min)
COOL-DOWN

❄️ 10 min

Sandbag Breathwork 1
Sandbag
BREATHWORK 1
 Sandbag Breathwork 2
Sandbag
BREATHWORK 2
Sandbag Breathwork 3
Sandbag
BREATHWORK 3
 Sandbag Breathwork 4
Sandbag
BREATHWORK 4
ROKAS — 90 Day Foundations Program