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A. Handstand practice (complete each one before moving on):

2-5 wall walks

5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to DB push press negatives if your strength isn’t quite there yet for these.

Practice your thoracic bridge, elbow, or shoulder bridge in between your sets. If you are proficient at your thoracic bridge, try doing 10 reps of leg extensions while in the bridge (5 per leg).

3 max effort handstand holds (30 second lat stretch in between sets)

B. For time, 5 rounds of:

3 DB snatches per arm

6 weighted lunges per leg (2 DBs or KBs)

9 burpees.

Snatch and lunge weights should be heavy.