| After a general warmup, hit 3×10 banded external rotations/side Then hit :10 handstand hold against wall 5 pike hspu (knees) 5 pike hspu (toes) 3 strict hspu negatives 3 kipping hspu then hit 1 round of 5 hspu/db push press 25m farmer’s carry 500m row |
| Workout 4×5:00 amrap, rest 1:00 15 hspu/dumbbell push press 2×50/35 50m farmer’s carry 2xred/green max row in remaining time rx+ strict hspu score is meters |
| On your own mobility work: 2:00 lat foam roll/side :30 passive hang 5:00 easy cardio |
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