BulletProof shoulders
2 rounds
t-w-y 10/10/10
scap push ups x20
banded internal/external rotations 10/10
kettlebell arm bar to turkish sit up x 5/5

core
tabbata hollow/arch hold (alt)

tabbata side plank (alt)

focus – handstand

beginner
box push up hold to handstand hold – feet on box hold push up position for 10 secs walk hands in and hold hand stand position for 10 secs( stack wrists/shoulders and hips as much as possible)
repeat 3 times before coming off the box for 1 set. 5 sets total

intermediate
wall walk to 10 sec hold – repeat 3 times for 1 set x 5 sets