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
1)
400 m run
30 WB
200 m run
15 WB
2)
400 m row
100 m Farmers walk
200 m row
50 m Farmers walk
—> finish each interval sub 5 min
In Teams of 2:
5 rounds
20 pullups split as needed
200m row each
10 Handstandpushups split as needed
10 cal. Echo Bike each
5 toes to bar YGIG
50 syncro Double under
In Teams of 2 AMRAP24
50 wallballs (split as needed)
40 Calories Row (split as needed)
30 Synchro Vups (tuckups)
20 alt. Burpee Boxjumps (24/20")
10 alt. wallwalks