Warmup:
2 sets –
:30 bike
10 PVC pass throughs
8 KB swings
6 Goblet squats
4 lunges

Strength:
4 sets:
10 sandbag squats
10 KB swings
At your own pace

Then,

4 sets
10 alternating DB floor press
8 handstand push-ups (scale: push-ups)
5 DB lateral delt raises

Midline:
EMOM for 9 minutes
1) :30 farmers hold
2) :30 sandbag hold
3) :20 plank L :20 plank R

Mobility:
1:00 couch stretch
1:00 frog stretch
:30 twisted cross