Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:00 row
1:00 ski
5 inch worm with push ups
10 kb swings @8-12/12-16 and second round 12-16/20-24kg
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Workout
Emom 24
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups / box hspu / z-press with 2x db's x 8-12 reps
min 3 - ski erg x 8/10 calories
min 4- kb swings x 8-12 reps

Accessory Work
2-3 sets
12+12 single arm bicep curls
12+12 single arm behind neck tricep turn with 1 db
12-15 wrist curls with 10/15 kg barbell
rest 30s bwn movements, rest 2 min after full round.