Warm up: 3-4 rounds
3-5 inch worm + push up
10-20 mountain climber
10-16 hollow rock
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Emom15
1) 5-10 push up
2) 6+6 door frame row / 4-8 table row
3) 20-50s plank hold
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Handstand practice, 3-4 rounds
1) 10-30s handstand hold
2) 4-12 shoulder taps
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Optional:
20-40min run or walk (easy / moderate pace)