FocusRoutine type
Dragon 360º, Push-balance skillsSkills + strength (EMOM)

Bloc 1: Skills

Arm Balance skillsRepsDescription/Alternative
Warm up hands   
Eight-Angle Pose2×5” 
Side Crow pose2×5” 
Dragon 360º
Group 1: low barGroup 2: high bar
1) Swing (1x each)
2a)  Mixed grip-> 360 jump (visualisation)
2b) Swing + change grip at front + turn to 180º when swinging back
************* change*************
3a)    Dragon 360º 3b) Mixed grip-> 360 jump 

Bloc 2: Full body workout

ExerciseTimes
Australian pull ups: 3”-1”-3”4 times
Hang in wall bars4 times
Planche lean4 times
Cossack squats4 times
Hollow body4 times

4 times each exercise (30” work + 30” rest). Rest: 1’30” between stations. =Total 27min

coach @evammss