Freeflow is a lower barrier of entry for beginners, so I would recommend that. But 2 hours a day as a beginner is an ambitious goal. You may find that you don't have the stamina to be listening to gibberish 2 hours a day. Start low and take it slow. I would just watch 1 episode of a show like an anime or something on Netflix and see how you feel after. Audiovisual media is recommended for stage 1 and 2a because the visual context gives you an element of comprehensibility. Stay away from things that are audio-only like podcasts because you'll probably just whitenoise it.
I'm not sure if you're getting your terms mixed up, but freeflow is active immersion. There are 2 types of active immersion, intensive and freeflow. With these 2 types, you're trying to pay attention as much as possible. The difference is how much you're interacting with it through lookups. Leaning towards more lookups makes it intensive and leaning towards less lookups is freeflow. You'll probably end up doing a mix of both naturally.
I very very strongly recommend immersing in material with Japanese subtitles. It will help you build up your kanji recognition ability and your reading ability in general. It also makes it easier to look things up if you have convenient access to subtitles. Install the popup dictionary Yomichan so you can look things up without having to copypaste into Jisho or something.