I am focusing on handstands in a bid to improve my HSPU.
Warm Up (5 minutes)
Main (20 minutes).
1. Pistols (35kg assistance: 8, 8, 8)
2a. Handstands (over 5-10 minutes)
2b L-Sit/Manna Variation (for time)
3. Golfers Elbow Drumstick Rotation (12)
4. 5-Way DB Rotator Cuff (10)
5. Reverse DB Wrist Curls (12)
With the mannas I don't need to do as much shoulder prehab! The 5-Way DB Rotator Cuff work will become three-way (all variations with the elbow at 90 degrees).