Focus	Routine type
Planche and Handstand Push up	Endurance

Bloc 1: Skills Planche + Handstand push ups

Begineer	Intermediate
1) 3×10″ Planche lean hold 10″	3×15″ Planche lean hold 15″. Elevated feet
2) 4x3rep Planche lean push-ups	4x 2 rep : Assisted planche tuck push ups (1″ hold+pushup)
3) 4x 3″ Assisted planche tuck hold. Alternative: assisted with one leg on the floor.	4x 3″ Assisted planche tuck advanced
3x5rep Push ups / elevated push-ups / Pike push-ups	3x5rep negative HPU chest to wall

Bloc 2: Full body workout, EMOM lovers

Rest 2′ between exercises

Exercises	Description
1) EMOM 4′: pull-ups (4 reps)	Alternative: assisted, australian pull ups
2) EMOM 4′: bulgarian squat(5 rep per leg)	Alternative: squat jump (20rep), lunges (10 each leg), squat (20rep)
3) EMOM 4′: push-ups (10 reps)	Alternative: knee push ups
4) EMOM 4′: Dead hang in bar 20″	Alternative: (D) one hand 10″-10″
5) EMOM 4′: dips (~6 reps)	Alternative: assisted, bench dips

coach @evammss