# DAY 3 — HANDSTAND + PUSH + HUMAN FLAG

## Handstands


## Workout

- 2 × 0 Wrist Flexibility Stretch
- 2 × 30-45s Handstand (Wall-Assisted)
- 3 × 5-8s Handstand (Wall-Assisted)
- 1 × 5-7min Wall Handstand Kick-Up

## Push Strength

- 3 × 6-10 Pike Push-Up
- 3 × 8-15 Push-Up
- 3 × 5-8 Dip (Negative)

## Swedish Ladder — Human Flag Training

- 3 × 15-30s Side Support Hold
- 3 × 10-20s Vertical Flag / Side-hold Drill
- 1 × 3-4 Tuck Flag Holds
- 1 × 20-30s Side Plank Star