A. Handstand push-up practice:
- 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to piked push-ups, which may be done on the floor, or with parallettes (for an increased range of motion), or do them with your knees or feet on a box. There are many variations, so find one that challenges you.
- 3 max effort handstand holds (facing wall, in hollow position).
- 3 max effort sets of 1 1/2 rep push-ups. Scale the angle of the movement as needed, or scale up to ring push-ups if you’re getting 10+ reps on the floor. Use a controlled pace.
B. 5 rounds for time of:
1 lap overhead kettlebell lunges (switch arms at the turnaround) (Rx weight would be 53/35)
10 pull-ups + 5 knees-to-elbows.
For an additional challenge, and if your shoulder mobility allows, try two kettlebells/dumbbells overhead for the lunges.