For time:
40 Row Calories
20 Handstand Push-ups
30 Row Calories
15 Handstand Push-ups
20 Row Calories
10 Handstand Push-ups
Goal: sub 15 mins

Simple couplet today with a pull/push combo. See if you can push the pace a bit on the row and keep a strong and consistent cadence. With descending reps you should work to hold the same pace if not increase a bit. The HSPU may take some strategy. Be smart here and break things up as needed. Most importantly keep good position and control of the movement. No need to be crashing down from the top of the movement. Lower the reps if needed to do so or sub out a press or “z press” to maintain the stimulus.

Optional Accessory
Dead Hang, 3 minutes
Every time you break complete, 20 Hollow Rocks

Finishing off our day with a bit of accessory for our shoulders and core! The dead hang can be really good to build flexibility and mobility through our shoulders. If 3 minutes is going to be too aggressive, consider cutting back the time to 2 minutes or hang with bent knees toes touching the ground. No more than five breaks per 3 minutes.

Post Work
Single Arm Pec Stretch
:90sec ea. Side
Foam Roll
1-2min ea. Side Lats