Upper East Side

Warm up

3 rounds:
5 floor slides
5 pronated snow angels (on your stomach)
5 burpees
5 single DB shoulder press per side

Bench press (15 min)

4×10 at 60% across

Gymnastics skills

8 min to practice handstand walking:
Level 1: box pike walk (if not able to support yourself upside down)
Level 2: wall assisted handstand
Level 3: wall assisted handstand with getting feet off the wall periodically
Level 4: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across. Focus on maintaining a tight and straight mid line.
Level 5: free handstand walk

Gymnastics Conditioning

14 min AMRAP:
14/12 cal row
14 alternating single DB hang snatches 50/35
50 ft. handstand walk

Scaling: Scale the handstand walk to 30 sec handstand hold or 30 plank transitions

EVF360

Part A
5 supersets:
16 alternating DB seesaw presses
8 tempo DB bench presses 3030

Build up on weight throughout, but the load should allow you to maintain the tempo

Time cap: 16 min

Part B
8 min to practice handstand walking:
Level 1: box pike walk (if not able to support yourself upside down)
Level 2: wall assisted handstand
Level 3: wall assisted handstand with getting feet off the wall periodically
Level 4: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across. Focus on maintaining a tight and straight mid line.
Level 5: free handstand walk

Part C
14 min AMRAP:
14/12 cal row
14 alternating single DB hang snatches 50/35
50 ft. handstand walk

Scaling: Scale the handstand walk to 30 sec handstand hold or 30 plank transitions