In Teams of 2
Amrap 28
30 wallballs split as needed
15 DB-shoulder to Overhead syncro
30 toes to bar split as needed
15 Handstandpushups split as needed
Work on Handstandwalk
1. walk around the box
2. wallwalks
3 Handstand hold
4. Handstand Shift weight
5. walk with Wall sup
6. Handstandwalk Partner sup
7 Handstandwalk
4 rounds
20 sideplank Rotation
20 situps
20 sec hollow hold
Amrap 30:
Buy in 1000m run
20 KB-Frontrack walking lunges
20 KB-shoulder to overhead
20 wallballs
10 alt. sets 60s on // 90s off
1.
10-15s hard sprint pace on EchoBike
into
Medium Pace rest of the time on Echo Bike
2.
Amrap
10 Light DB Pushpresses (2x15/10)
10 Airsquats