Accumulate 5 mins in a handstand hold, break this as needed.
Kick up or chest facing
4x20 hand releases
4x20 scissor kicks
4-5 mins practicing tapping away with both feet
Scissor kick ups, goal is to have control in the kick up. Use a wall if needed.
Advanced, freestanding hold practice

Core and shoulder work.
5 Rounds for quality
20 hollow rocks
Gymnastics swimming. 15 scapular retractions, 20 freestyle and 20 breaststroke.
Rest 90 secs.