Workout of the day

Skill - Handstand Push-ups (week 3 / 4)

Mobility / positioning prep:

9 min Alt EMOM

20-30 sec Active Dead-hang
1 Wall-Walk into 15-20 sec hold
1 Turkish get-up per side

* Turkish get-up weight should be light enough that
you can maintain control throughoud

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Strength

8 min E2MOM (4 Sets)

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Max unbroken (quality) Strict Handstand push-ups or Max Unbroken Z-press

* Complete as many reps as possible for the Strict HSPU or Z-Press. These should be quality
reps that are completed with perfect form. Z-press weights should be moderate, something that
allows you to complete every rep with a tight core and solid lockout.

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5 Rounds:

2 min on / 1 min off:
10 Renegade rows
5 Devils-Press
-Max AbMat Sit-ups

*Complete 10 renegade rows + 5 Devils-Press, then complete as many
abMat Sit-ups as possible in the remaining time, repeat for 5 rounds total.
Score is total number of Sit-ups completed.

DB weights:

L1: #20/30
L2: #30/40
L3: #35/50