Prehab
2 rounds
:30 row
:20 handstand hold
:10 goblet squat (:10 down, :10 up)
*then drop KB and do 10 air squats
MetCon
With a partner, for time:
100/80 calorie row
50 strict handstand push ups
150 wall ball (20/14)
50 strict handstand push ups
100/80 calorie row
*the scale for the SHSPU is strict press with a barbell (95/65, or something you can do 5-10 reps with)
One person works while the other rests for this workout.
Strength
max reps strict pull-ups (10-15min)
(if you cannot do a strict pull-up, use a band and do at least 5 reps)
THEN
max reps weighted pull-ups (10min)