Monday, 20 April 2026

Gymnastics (Handstand Walk):

**Level 1:**

EMOM 9:

Min 1: 8-10 Pike HSPU Lift Offs - feet on box for those who can

Min 2: :15-:30 Hollow Hold

Min 3: Rest minute

**Level 2:**

EMOM 9:

Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall

Min 2: :15-:30 Hollow Rocks

Min 3: Rest minute

**Level 3:**

EMOM 9:

Min 1: :30 Max Distance Handstand Walk

Min 2: :30 Max GHD Sit Ups

Min 3: Rest minute

Conditioning:

AMRAP 4 x 4 sets:

400m Run

Max Rounds

10 Pull Ups

20 Push Up

30 Air Squats

- Rest 2:00 b/t sets