WARM UP
3 Rounds
30 mountain climbers
20 squats
20 scorpio kicks

STRENGTH/SKILL
4x 8 single arm lunge press. As heavy as possible.
Take a lunge step. If left leg is in front then you press with right arm. Be in a lunge for the entire time. Back knee does not touch the ground. Then switch to lunge with right leg forward and press with left arm.
after every set do 30 sec plank.

WORKOUT
4 rounds for time

15 chair dips
20 scissor kicks lying on back.
30 russian twist
10 devils press.

COOL DOWN
5-10 calm breathing and foam rolling whole body.