2 sets:
1:00 Jump Rope
1:00 Run
-into-
6:00 AMRAP
12 Glute Bridges
10-second Handstand Hold
8 Walking Lunges
4 Up Down over Dumbbell
Gymnastics: Handstand Walk/Hold
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
(KG conv: 22.5/15 DB)
Time cap:22mins
RX+
25-50-75-100-125ft Single Dumbbell Walking Lunge (70/50)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
(KG conv: 32kg KB/22.5 DB)