Strength
1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets.
– There is no set reps/sets, but sets should be challenging, so reps should be between 2-5 per set.
– Adv: 30-40 Reps Strict
– Int: 20-30 Reps Kipping
– Beg: Handstand Hold x 10-20s or 20 Shoulder Taps
– Newbie: 5 x 5-6 Neutral Grip Seated DB Shoulder Press.
2) Wide Grip Pull-ups: Accumulate 25 Reps. Rest 60s.
– There is no set reps/sets, but sets should be challenging, so reps should be between 2-5 per set.
Options:
– Add weight each set
– Bodyweight
– Partner Assisted
3a) 1-Arm KB Rows: 3 x 10 each. Rest 60s.
3b) Roll Back Tricep Extensions: 3 x 12-15. Rest 60s.
