My approach to Flowfit during the current cycle is based on a density training protocol, in other words gradually doing more work in the same amount of time while taking less rest. This is supposed to eventually build up to only one set lasting 14 minutes or longer. I didn't feel ready today to start increasing the time per set though so I chose to do an extra set instead. Here is the result:
Flowfit (level 2): 5 rounds / 3 minutes work / 1 minute rest
After the Flowfit I took about 15 minutes rest and then did:
Kettlebell fitness work: 16kg / 5 minutes work / 2 minutes rest
One arm Jerk: 35/35
Long Cycle Push Press: 20/20
Flowfit still kicked some serious butt today. I did however notice that the fifth set felt about as hard as my fourth did a few days ago. For the kettlebell sets I made my rpm sligthly lower given the fact that I added an extra minute of work per set. The first two sets felt fairly easy but the last one kicked my butt solidly and I had to set the bell down briefly a couple of times.