I only did Cardio Flow about 5 or 6 times during the program because it got more repetitive than the other workouts. Sometimes I subbed in some Cathe, and sometimes I just took a walk.
Other than that, I actually did follow the rotation pretty well. STS is one of the few other programs I have followed closely.
I still go back and do some of the workouts - especially the leg workouts. I just did Peak week Legs on Sunday night and I still had DOMS today. I made a lot of progress in my glute strength when I did this program.
Stay with it, but don’t feel guilty if you sub in one or two other workouts
Lori