WARM UP
10 min jogging, bikeing, single unders or double unders, any cardio
2 rounds
20 crab reach
20 squat rotations
20 pass overs (use any stick or rotate your shoulders in all direactions to warm them up)

STRENGTH/SKILL

5x 10-15/ per arm single arm floor press
after every set hold 1min plank.
Use as heavy weights as possible. Lift hips from floor as in picture.

WORKOUT

Emom20min
1. Jumping squats
2. 20 russian twists
3. Scissor kicks
4. 30 sec handstand hold. ( feet on chair to scale)

COOL DOWN

10 min calm breathing and foam rolling whole body.