Monday, 4 May 2026

Gymnastics (Handstand Walk):

**Level 1:**

EMOM 9:

Min 1: 2-3 Pike on Box Wall Walks

Min 2: :15-:30 GHD Hollow Hold (or on floor)

Min 3: Rest

**Level 2:**

EMOM 9:

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

Min 2: :15-:30 GHD Hollow Hold (or on floor)

Min 3: Rest minute

**Level 3:**

2 min on/1 min off for 3 Sets:

15/12 Calorie Row (or Ski)

Max Distance Handstand Walk in the remaining time

Conditioning:

For time:

400m Run

50 Pull Ups

400m Run

100 Push Ups

400m Run

150 Air Squats

400m Run

- Row (500m/400m), BikeERG (1km/800m)