Buy in: Tabata-style static Hollow body hold>static superman>static hanging hollow body hold> asian squat holding on to the rig>repeat. 3x5 light weight curl and press (make it an Arnold press for extra credit). Additional band work and mobilization as needed.
Finish a couplet before moving on to the next pairing. Prioritize what you need to prioritize regarding order. Rest as needed between sets. This workout prioritizes volume at high relative loads. Time is not the priority today.
10 sets of 3-
A1) Handstand Pushups (sub Dumbbell push press) [strict if possible, deficit strict if you’re feeling it.
A2) Weighted Pullups
B1) Dips (weighted if possible)
B2) Ring Rows