The wall mountain climber is a challenging exercise targeting the shoulders and abdominals. It's most common in bodyweight circuit training because it targets a lot of muscles as well as the cardiovascular system all at once. It can be performed for time or reps.
Serious shoulder work to stay in a handstand position
Begin by standing with your feet arms distance away from the wall. Turn so that your back is facing the wall. Position your feet so that they are shoulder-width apart and place your hands on the floor with your shoulders stacked over your hands and wrists.
Bring your feet up on to the wall. The closer you are to the wall, the more challenging the exercise will be. Your arms should be fully extended and your core tight. This will be your starting position.
Keeping your arms straight and core tight, bring one knee to the opposite elbow. Quickly return to the starting position and repeat on the other side.
Continue alternating for the recommended number of repetitions or time.