More fun fun fun!! A): STRICT Handstand Push Ups. 12 mins to get as many reps as possible. NOTES: Working to your hardest scale try to get as many full range of motion reps in your body. One caveat though, we want you to work to your hardest scale where the elbow actually bends to at least 40-45 degrees. This means if you are stuck on two Abmats and your elbow doesn't bend enough then you should revert to doing the band harness version instead (providing you are comfortable being upside down and in the harness). Keep your body really tight and don't let it arch uncontrollably. If you cannot keep this standard then don't do any hspu and instead work your handstand holds for 8-10 mins keeping your stomach and rib cage tucked and tight (perform a 20 sec hollow hold penalty for every time you come off the wall). ABSOLUTELY NO KIPPING!! B): 2 x Max UB reps of Toes to Bar, followed by a 60sec AMRAP of T2B. (rest 60 secs between) NOTES: Working on stringing high volume reps together. Also your grip will need to be good here. This will be a great way to help you train that grip strength up. Really emphasise your lat engagement when you kip. Picture slamming that bar down toward your hip region (at the exact same time draw your feet up to the bar too). This one has the potential to build a lot for your midsection as well as improve your ability to be able to kip on the bar on general so enjoy this. 🙂