11/25/2025

GYMNASTICS - HANDSTAND/GRIP (WEEK 5)

9-minute EMOM: 40 seconds of work followed by 20 seconds of rest

Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)

Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)

Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes

ROAST TURKEY

7 Sets:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-