Flow complexes are similar to complexes that you’ve heard a lot about recently, but instead of doing the all of the reps of an exercise then moving on, you do 1 rep of each exercise and it flows into the next exercise smoothly.
These complexes really challenge your mind and body to be aware of what’s going on and to focus on quickly shifting gears from one movement pattern to the next.
Perform 4-8 reps of each exercise, which makes up 1 set.Perform 3-5 sets, resting 2-3 minutes between sets.
Start with a lighter weight until you get the hang of the flow, then work your way up.
In this complex, notice that the limiting factor in this will likely be the weight you can press overhead, but all exercises are relatively strong exercises, so the weight is challenging enough.
[flv:http://ericwongmma.com/videos/flow-complex-mma-workout.flv 512 288]
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