Warm up with joint mobility/Indian clubs, then:-
“15/15 Kettlebell double clean and press”:-
Work for 15 secs, rest for 15 secs for 24 rounds (12 minutes). Goal is 4 reps per working set >=50% body weight, to total at least 96 reps.
Finisher:- Handstand push-ups on BXT cable, 10 reps down to 1
Qigong