Warm up.

3 sets.

10 Alternating Child pose shoulder flexion.

5-10 Push up to Down dog.

30sec Hollow hold (Scale to Single leg or Bent knee).

Gymnastics. Week 4.

*Strict handstand push.

3-4 sets 5 reps Strict handstand push up.

Rest 2.30-3min b/t sets.

Adv: Add deficit.

Int: Shspu or Shortened Range of motion (Ab mat)

Beg: Negatives or Pike position push up off box.

Conditioning.

20min omem (Choose machine).

Min 1-4. 30sec Amrap calories.

Min 5-8. 35sec Amrap calories.

Min 9-12. 40sec Amrap calories.

Min 13-16. 45sec Amrap calories.

Min 17-20. 50sec Amrap calories.

Goal is to accumulate as many calories as possible.

*Alternative option is 3-4 sets 5 reps Barbell strict pre