FocusRoutine type
Dragon 360º, Push-balance skillsSkills + strength (Tabata)

SKILLS

Frog and crow standRepsDescription/Alternative
Warm up hands   
Elbow lever tuck adv or straddle 2×5” 
Eka Pada Kudiyasana  2×5” 
Dragon 360º
Group 1: low barGroup 2: high bar
Swing (1x each)
2a)  Mixed grip-> 360 jump (visualization)
************* change*************
2b) Mixed grip-> 360 jump 
3a)    Dragon 360º 3b) Mixed grip-> 360 jump 

STRENGTH:  

3x eachTimes
Australian pull ups: 3”-1”-3”4 times
Hang in wall bars4 times
Wall assisted handstand4 times
Lunges4 times
Dragon flag4 times
4 times each exercise (30” work + 30” rest). Rest: 1’30” between stations. =Total 27min

coach @evammss