A. Handstand practice:
- 2 laps slow bear crawl with active shoulders – Try to get your hips as much above your shoulders as you can.
- 5-10 kick-ups, focusing on gently touching the wall (or better yet, not at all)
- Every 45 seconds for 10 rounds, do a slow HSPU negative to an abmat (or two). Scale to the piked position if needed. Go for control here. If you’re not controlling the bottom part of the movement, go to a higher target (i.e. 2 abmats), or switch to piked push-ups. Advanced athletes may try deficit negatives.
- Tabata crow stand – 8 rounds of 20 seconds on, 10 seconds off. Decrease the work time if your wrists aren’t quite there yet.
B. For time:
Deadlifts (205/145 or 55%, whichever is less)
Heavy wall balls (30/20 lbs).
Try a heavier wall ball weight than you’d normally use, or aim for a higher target.