A. Handstand practice – Work at your level. If it means starting with headstands, do that. Other recommendations include: wall walks, max effort holds, etc. Make sure your shoulders and wrists are adequately warmed up.
B. 3-5 sets of 5 push-ups with 5 second negatives. Rep counts can be scaled if needed.
C. 3-5 sets of 5 ring rows with 5 second negatives.
D. 3 sets of 5-8 plank hollow holds. Each hold is 3-5 seconds long, with perfect form (active shoulders, hollow body line). Rest a few seconds between reps.
E. Shoulder mobility.