Skill:
—> headstand Progression
—> Kipping HSPU on wall
—> Headstand +HSPU
+HS walk
Core: 20 rounds of Tabata (10 min)
1. Russian twist
2. Arch hold
3. Pike leg lifts
4. Hollow hold
In Teams of 4
Amrap 30
A: 1/2
Run 400m
B:
6 alt. Burpee boxjump
6 syncro DB thruster
ME cal. Echo bike (split as needed)
8 sets
3 hangsquatcleans
1 pushpress
Rest 90s
Quality AMRAP12
15-20s hollow hold on back
40m suitcase carry (20m each arm)
15-20s hollow hold in inchworm
40m suitcase carry (20m each arm)
15-20s hollow hold with hands on wall
40m suitcase carry (20m each arm)