Happy Hump Day! After doing gymnastics for many years, I still love to do handstand holds, handstand walks and handstand push ups. They are great exercises for the upper body and core, but also a lot of fun! Enjoy!


Skip 200m

20 squat jumps

20 hollow rocks

20 RDLs


10 min EMOM (every minute, on the minute):

Even: 7 HSPU (box progression or double of regular pushups)

Odd: max handstand hold (box or plank hold to scale)


0-5 min: 12-15 goblet squats every minute

5-10 min: 50 KB swings (rest for remaining time)

10-15 min: 5 SDHP with KB and  5 burpees (as many rounds as possible until timer rings)