Focus	Routine type
Handstand + Human Flag	EMOM, Front lever

Bloc 1: Skills focus Handstand + Human Flag

Handstand skill	Human Flag skill
1a) Frog control	2a) Hanging flag press
1b) Fall from handstand	2b) Ladder walks
1c) Elevated L-stand	2c) Vertical flag down hold
1d) Wall scissors

Bloc 2: Full body workout: EMOM – front lever

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 (with parallels support)	4 times
Pike lifts	4 times
Front tuck hold	4 times
Front tuck raises / Skin the cat / negatives	4 times
Pike push ups	4 times

coach @evammss