Flow: today's session

The lines the agent sends:

flow@session "Today's session" submit="Start the timer"
flowchart TD
  %% hi: page "Let's build today's session" body="Four quick questions. Your answers pick the moves and the intervals, then the timer runs it." points="How you slept|Anything sore|Minutes free|Your gear"
  hi([Start]) --> sleep
  %% sleep: slide "How did you sleep?" 1-10 Awful|Great
  sleep[Sleep] --> sore
  %% sore: pick "Anything sore?" Legs|Back|Shoulders|Arms|Nothing
  sore[Sore spots]
  sore -->|sore=Nothing| minutes
  sore --> hurt
  %% hurt: choose "Sore, or does it hurt?" "Just sore"|"It hurts"
  hurt{Sore or hurt?}
  hurt -->|It hurts| rest
  hurt --> minutes
  %% rest: page "We work around it" body="Sharp or joint pain means rest that spot. Today's moves skip it. If it keeps hurting, see a doctor."
  rest[Work around it] --> minutes
  %% minutes: slide "Minutes free?" 10-45 step=5 value=20 unit=min
  minutes[Minutes] --> gear
  %% gear: choose "What do you have?" "Just me"|Dumbbells|Kettlebell|Bands
  gear[Gear] --> build{Build it}
  build -->|sleep<5| easy
  build -->|minutes<=15| quick
  build -->|gear=Just me| body
  build --> loaded
  %% easy: page "Easy session" body="Short sleep, so we keep it light. Long rests, no grinding. It still counts." points="30s on, 30s off|Squat to a chair|Wall push-up|Glute bridge|Dead bug"
  easy[Easy] --> warm
  %% quick: page "Quick hit" body="Short on time, so short and hard. All out for 20, rest 10." points="20s on, 10s off|Squat|Push-up|Mountain climber|Jumping jack"
  quick[Quick] --> warm
  %% body: page "Bodyweight circuit" body="No gear, no problem. You are the weight." points="40s on, 20s off|Squat|Push-up|Reverse lunge|Plank"
  body[Bodyweight] --> warm
  %% loaded: page "Strength circuit" body="You have gear, so we load the big moves. Dumbbell, kettlebell or band, same four." points="45s on, 15s off|Goblet squat|Row|Overhead press|Romanian deadlift"
  loaded[Strength] --> warm
  %% warm: choose "Warm up first?" "Yes, 3 minutes"|"I'm warm"
  warm{Warm up?}
  warm -->|Yes, 3 minutes| warmup
  warm --> go
  %% warmup: page "Warm-up, 3 minutes" body="Do these now, easy pace. Then start the timer." points="Arm circles, 30s|Hip circles, 30s|Squats, 1 min|March in place, 1 min"
  warmup[Warm-up] --> go((Timer))
end

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