WARM UP
2 rounds
30 Squats (change feet position with every 10 reps, narrow to wide )
30 Squat rotations
10 Hollow rocks
30 jumping jacks Jump feet forwards backwards instead of sideways.

STRENGTH/SKILL
5x 10/10 one arm strict press from lunge position. Back knee does not touch the floor and needs to be actively held above ground. If left knee is in front you press with the right arm and vice versa. If you do not have heavier weights you go 3 seconds up and 3 seconds down and no rest at top or bottom when pressing. Tempo 3030.

WORKOUT
EMOM18min
Work aprox 30- 45 sec
1. Handstand hold. ( first round both arms, second round right arm....
2. Scissor kicks
3. Jumping lunges with weigths

Scale handstand with feet on box/chair/ sofa. The one arm hold might be challenging so try feet on chair or box for that one.

COOL DOWN
5-10 min foam rolling and slow breathing. Roll the whole body from bottom of feet to neck. Work is done so relax!