100 foot high hip bear crawl.
3 wall walk.
3-4 reps, with a 6 second eccentric and a pause at the bottom. 6 sets. 1.5 minute rest between.
If 3-4 reps is too easy for regular strict HSPU at this tempo, use plates for a defecit.
6 x 2 Arnold Z press, with a 5 count eccentric.
Use as full a range of motion as possible for all reps.
Wall Facing Handstand Hold:
30-40 second hold.
Push the floor away, squeeze the abs and bum hard. Get Stacked!
90 seconds rest after the superset.
4 rounds for quality:
12 FLR shoulder taps with 3 count pause at the shoulder. Tight, no wiggle! https://youtu.be/I24bJj-481Y
10 V-ups + 10 tuck ups. Feet and shoulders stay off the floor at extension, in a hollow body.
8 hollow body 3030 tempo ring push ups with feet elevated.
12 Reverse hypers with a med ball. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)
Pike Push Ups:
3-4 reps, with a 6 second eccentric x 6 sets. 1 minute rest between.
Try increase foot elevation from last week where possible.
Elevated feet make this harder. Choose the most difficult variation you can do with your hips stacked over shoulders, over wrists.