1 max rep set @ 50% of 1RM
1 x 10 @ 75%
Rest as needed between sets. Max rep set end as soon as range of motion shortens, failure occurs, or bar returns to rack.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (8kg. W, 10kg. M)
Each position break/ weight to the floor during work round = 1 minute Airdyne.
And then, 1 minute each for 3 rounds:
Today, scaling for handstand is the tripod headstand