A. Handstand practice – Take 5 minutes and practice some aspect of your handstand – position, balancing, headstand, rolls, whatever.
B. Handstand push-up negatives – Every 30 seconds for 15 rounds, do 1-3 HSPU or 1 slow negative to an abmat. If you’re not able to control your descent, do a heavy DB push press with a slow negative in the same format.
C. 3 rounds, not for time of:
5-10 dumbbell rows with a 3 second negative on each rep- These may be supported using a bench. Focus on maximum scapular retraction and controlled movement. Go as heavy as you’re able to with good form.
(If you’re able, you can substitute 1-arm ring rows with the same 3-sec negative on each rep.)
Max effort ring or bar dips, or bench dips.
5-10 pistols per side OR weighted split squats (do all reps on each side, then do the other side).
D. If there is time, or do as homework: 4 max effort tuck/hollow holds.