30 min Timecap
4 rounds of:
400m run
20 Wallballs
20 alt. DB cleans
10 Burpees Over DB
warm up for handstand
progression - step by step
for ADV: try the handstandwalk ramp
AMRAP: 13min
4 wall walks
8 hollow to arch roll (sc: 8x hollow up,8x arch up)
1-2x pull up complex
30" rest
Emom 30 (10 sets)
(max 40s of work on each station in the beginning!)
1. X cal row
2. Y cal echo bike
3. Z shuttle sprints (10m)
Goal is to start rather conservative and if you feel good after 12 min (4 sets) you can increase the number of calories/reps.