Here’s April 2021’s Flow in stick figure form. If you want a refresher/prefer me talking at you then there’s a video cut of one round (right leg leading, then left leg leading = one full round!) down below.
Usually we manage three full rounds in about 45 mins. The written options in blue are a bit of extra strength work, the stuff in red are trickier poses/modifications to deepen the practice. If you want to give Flow a go at a live class, details for how to join are on the home page.