500 Row @ easy
+
500 Row @ moderate
+
Kipping HSPU drills
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
Build to workout weight for FR walking lunges
* Practice few sets of HSPUs as you build up
+
@ workout weight
250 Row
8 Handstand push-ups
10m Front rack walking lunge