A. Warm Up
7 minutes of line drills
3 Rounds as a group:
1 round of tabata – alternate hollow holds and arch holds
1 wall walks + 5 handstand shrugs per wall walk
1 attempts of a max handstand hold – freestanding or against the wall
1 attempt at a HS walk or kick up to a wall x 2
6 Minute EMOM:
1 Full Tick Tock (12-to-12 and back again) + 6 shoulder taps
Scale as needed
B. Metcon (AMRAP - Rounds and Reps)
25 Minute AMRAP with a partner:
Partner A: Weighted Carry x 1 lap
10 Burpees over rower
20 Jumping Lunges
40 Double Unders
Switch when partner A returns from weighted carry.
Use bulgarian bag, wall balls or weights for carries.
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