Handstand Push-ups & Burpees Combo

Warm-up

• 2:00 Wrist Mobility
• 2x45s Wall-facing Handstand Holds
• Pendlay Rows
  • 10×45
  • 10×65

Back

3 Sets

• 8 Pendlay Rows (95#)
• 12 Straight Arm Lat Pulldowns (60#)

3 Sets

• 8/8 Kroc Rows (53#)
• 8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

• 1:00 HSPU
• 1:00 Burpees
• 1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

• 20s OH Crunches (legs up, 50#)
• 10s Rest
• 20s Bicycles (slow)
• 10s Rest
• 20s Plank DB Pull Through (60#)
• 10s Rest
• 20s Hollow Hold
• 10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.