Focus	Routine type
Handstand + Human Flag	EMOM, full body

Bloc 1: Skills focus Handstand + Human Flag

Handstand skill	Human Flag skill
1a) Handstand preparation	2a) One arm hang switches
1b) Cow/Cat/ 1/2 Handstand	2b) Hanging flag press
1c) Fall learning / Wheel
1d) Elevated A-Frame

Bloc 2: Full body workout: EMOM

5x( 4min + 1’5 min) =27 mins ( 1’30” rest between stations)

 Please, prefer high weight and low reps. The routine is intense. 

Exercise	Times
Front pull ups	4 times
Kettlebell swing	4 times
Pull ups	4 times
Australian pull ups (3″-1″3″)	4 times
Straddle lifts	4 times

coach @evammss