Focus	Routine type
Dragon 360º, Push-balance skills	Skills + strength (EMOM)

Bloc 1: Skills

Arm Balance skills	Reps	Description/Alternative
Warm up hands
Eight-Angle Pose	2×5”
Side Crow pose	2×5”

Dragon 360º
Group 1: low bar	Group 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

Exercise	Times
Australian pull ups: 3”-1”-3”	4 times
Hang in wall bars	4 times
Planche lean	4 times
Cossack squats	4 times
Hollow body	4 times

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

coach @evammss