2 rounds of
5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.


Gymnastics 10-15min
Practice handstand walk

1 Kick up to wall
2 Kick up to wall and lift left hand then right hand from the floor
2 Kick up and walk 1-2 step to wall
3 Kick up and walk 1m to wall, then 2m
4 Kick up and walk on the floor

Press hands and shoulders from the floor, tighten yourself as you do before a lift

L1: Walk 3m then hold handstand for time in a 1x1m space. If you succeed with hshold for more than 15sec, add an obstacle course during the 3m.


EMOM 25min

Min 1: Farmers walk
Min 2: Ring top hold
Min 3: Sit ups/GHD sit ups
Min 4: Deadhang
Min 5: Frontrack kb walk

30 sec work each minute
30 sec transition time

Pick a weight that challenge you, divide the static movements if you like, ex 15 sec rest 5, 10 sec