Last session of the day will be 5pm
Planche Lean, Scap Pull-in, Arch Body
Work 30s/Rest 30s-5 Rounds
Bench Press 7×1
Work Arch Back, Jefferson Curl, or Scorpion Stretch between sets, including the 2-3 warm-up sets.
Strict Handstand Push-ups
Max reps or time for each attempt. Try to pick a progression that will get you 5-10x or at least 10s.