Amrap 30min
In Teams of 2:
10 toes to bar (YGIG)
15 gobletsquats syncro
200m run together
25 cal Echobike (split as needed)
Every 5 min do 5 syncro Burpees
Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up
Advanced:
5 sets of:
3 Strict HSPU+ 3 kipping HSPU (3 sec neg.)+ 3 kipping HSPU
EMOM‘12
1. x HSPU
2. 20-40 sec Double unders
Accessoires:
3 Sets of:
4-6 Strict press to back rack to front
15-20 banded external rotation
20-30 sec ring body saw
50 Double-Under
12-20 Wall Ball Shots
12-20 Russian Kettlebell Swing
6-15 Burpee Over Kettlebell
6-15 Chest-to-Bar Pull-Up