Focus	Routine type
Handstand + Human Flag	EMOM, Back lever

Bloc 1: Skills focus Handstand + Human Flag

Handstand skill	Human Flag skill
1a) Elevated L-stand	2a) Hanging flag press
1b) Wall scissors	2b) Upside-down flag holds
1c) Kick up	2c) Vertical flag down hold
	2d) Close -> open chest tuck

Bloc 2: Full body workout: EMOM – back 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 lever (with parallels’ support)	4 times
Front lunges	4 times
Knees hold -> back tuck	4 times
Skin the cat	4 times
HPU / Pike push ups / Push ups / Knee push ups	4 times

coach @evammss