A. Handstand push-up practice:
- HSPU negatives – EMOMx8, 1-2 reps. If you are proficient at HSPU already, add some tempo, i.e. 5 sec at the top, 5 sec to lower halfway, 5 sec pause at halfway, 5 sec to lower to the floor. OR elevate the HSPU on plates or parallettes. Scale down to pike push-up negatives (feet or knees on a box or bench).
- 3 max effort sets of 1 1/2 push-ups. (Scale to regular push-ups.)
B. 7 minute AMRAP of:
7 double KB deadlifts OR fat grip deadlifts (use fat bars or Fat Gripz on a regular barbell)
49 double-unders.
KBs should be on the heavier side. Fat bars should be loaded to about 40% of your deadlift max, or whatever your grip can manage.