5 sets of handstand push-ups (HSPU) in the 3–5 rep range. Perform these freestanding if capable, or with wall support if needed for balance. If full range HSPUs are too difficult for >3 reps, do partials or deep pike push-ups as a substitute.
- Tempo: 2 seconds down, brief pause, explode up.
- Rest: 2-3 min. Aim to add 1 rep or decrease wall assistance week to week.
  (Rationale: HSPUs build overhead pressing strength and balance, crucial for freestanding handstand control and pressing power. Low-rep sets target maximal strength).

Strength – Handstand Push-Ups