Team workout:
In Teams of 2: (YGIG - split as needed)
AMRAP 30:
4 Wall walks
8 Toes to Bar
12 shoulder to overhead
16 Squats
400m run (split 200m)
Handstand skill practice:
>crowstand
>Wallwalk + Wallfacing Handstand hold
>Kick up into wallfacing handstand and lean away with hips
>Kick up into Handstand and hold
>tuck one knee in at a time
>Press away from wall through your fingers and shoulders
>Spotted free handstand
>Free handstand
Gymnastics strength
3 sets of:
5-8 Bamboo press
8-12 banded external shoulder rotation
8-12 triceps extensions
1 lane inch worms
3 sets
6-8 SA DB strictpress + ME SA DB pushpress (max 10 reps)
Rest 60s after both sides
6-8 SA KB bentover row + ME SA KB Chinese row (
max 10 reps)
Rest 60s after both sides
Every 4 min for 12 min (3 sets)
30s ME Echo Bike + ME wallballs until 2:00
Do as big sets as possible in the wallballs