Gymnastics - Handstand/Grip (Week 5):

EMOM 9: :40 work/:20 rest

Level 1:

Min 1: Plank Plate Up/Downs

Min 2: Dead Hang on Rig

Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]

Level 2:

Min 1: Box Handstand Plate Up/Downs

Min 2: Dead Hang on Rig

Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]

Level 3:

Min 1: Handstand Plate Up/Downs

Min 2: One Arm Dead Hang (:20 per arm)

Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]

* Repeat until you reach 9 mins

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Conditioning:

7 Sets (for time, each set):

15/12 Calorie Echo Bike

12 Toes to Bar

9 Handstand Push Ups

- Rest 1:00 between sets