Focus	Routine type
Handstand	EMOM

Bloc 1: Skills focus Handstand: hand stability workout

Begineer	Intermediate
Fall from floor ~5 per side	same
Frog hand control (forward/backward 5 times)	same
Fall from wall ~2 per side	same
Handstand back on wall – hand control -> 5 lifts	same
Handstand chest on wall – hand control -> 5 lifts	same
–	Tuck slides

Bloc 2: Strength workout: EMOM

3x( 6min) + 2x 2 min =22 mins ( 2′ rest between stations)

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

Exercise	Times
Pull ups (+weight) ~2-4 reps	6 times
Dips ~6reps	6 times
Muscleup – jump / RMU with elastic band	6 times

Extra: pike lifts EMOM 6′ 5reps 2″ up.

coach @evammss