A. Handstand push-up skill and strength work:
- 5 minutes of HSPU kip practice, starting with the teddy bear stand variations shown here (video) by Carl Paoli (part 2 for more advanced athletes). Pick a variation or two and work on them.
- EMOM for 6 rounds: 1-5 strict HSPU (use one or two abmats if needed, or scale to strict DB shoulder presses)
- Partner assisted HS walking (see variations in this video). Scale to a controlled wheelbarrow walk in hollow, or shoulder taps in a hollow position.
B. With a partner, for 15 minutes of work:
1 lap sled push each (upright posture, arms bent, long strides – explained at great length in this video) / heavy KB hold (1 DB or KB at side).
Sled weight will be relatively lighter than in the past. For many of you, pushing the dog sled in this manner will be too heavy. Use a smaller sled, replicating the same body position, pushing against the straps with bent arms.