A. Handstand push-up strength:
- EMOM for 10 minutes: Odd minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor).
- Even minutes: Side shuffle in handstand (either in a wall walk or with your back to the wall). Scale to a sideways plank walk. Aim for 20-25 seconds of work.
B. 3 rounds, with a partner, spending 2 minutes at each station, and with a 30 second transition time between each station:
Station 1 – D-ball or sandbag hold / max reps of DB push presses (2 DBs)
Station 2 – Heavy double KB/DB hold (arms at sides) / max reps of barbell front squats (115/80, or scale as needed)
Station 3 – Hollow (scale to tuck or straddle) hold / max reps Russian KB swings (53/35 lbs).
Use the D-ball as much as possible, rather than the sandbags, which can often be a lot easier to hold in a bearhug, and easy isn’t the goal here. You may need to have different weights set up for you and your partner. Teams may start at different stations.