A. Handstand practice:
– Arch & hollow positions on the ground
– 5-10 kick-ups to freestanding HS (or with partner) or on the wall – Get tight and rebalance using the pressure in your hands.
– 5-10 wall walks
– “Wheel of pain” – 3 full reps (both directions). Aim for hips over shoulders. If that doesn’t work just yet, aim to get your hips as high as possible. A slightly more advanced alternative to this would be to work with a partner, who holds your feet at their waist height (same stacked, piked position for you), and then do a modified wheelbarrow walk in this position.
B. For time:
20 overhead squats (95/65)
30 abmat situps
20 front squats (same bar)
30 ring rows
20 cleans (full squat)
30 push-ups
20 deadlifts
60 double-unders.
Scale the barbell weight to approximately 50% of your max OH squat. All barbell movements are done using the same weight.