A. Handstand push-up practice:
- 3-5 wall walks
- 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 sets of 1 1/2 rep push-ups. We’ve done something similar for ring rows in the past. Start at the top of your push-up, descend to the bottom, come up half way, go back to the bottom, then back to the top. That’s one rep. Scale the angle of the movement as needed. Use a controlled pace.
B. This is a bit of a twist on the classic “Annie” workout:
50-40-30-20-10 of double-unders, alternating with:
25-20-15-10-5 pull-ups (scale as needed).
(i.e. 50 DUs, 25 pull-ups, 40 DUs, 20 pull-ups, etc., down to 10 DUs, 5 pull-ups).