** WARM UP**

20 squat rotation
20 scorpion reach
20 crab reach

then

40-30-20-10 plate jumps ( use some plate or step that is about 5 cm high and jump back and forth. rest 20 sec between sets.

 STRENGTH/SKILL
Turkish get up.

5x8/ ( use heaviest weights possible)

10 min practice handstands.. try to get some long holding sets in.

WORKOUT

EMOM20

1. 30 sec plank
2. 16 alternating curtsy squats.
3. 10 burpees
4. 10 push ups

COOL DOWN

5-10 min breathing and relaxing.