Warmup
Warmup
- Dynamic stretching
- Jog 400 meters
- 10 inchworms
- 20 leg swings (10 each leg)
- 20 arm circles (10 each direction)
- 10 push-ups
- 10 air squats
- 10 hollow rocks
Strength
Gymnastics
- Handstand practice: 5 sets of 30 seconds
- Muscle-up progressions: 5 sets of 3-5 reps
- Bar/ring muscle-ups: 3 sets of 5-8 reps
- Ring dips: 4 sets of 8-10 reps
Workout
Metcon
For time:
- 800 meter run
- 50 wall balls (20/14 lbs)
- 400 meter run
- 30 toes-to-bar
- 200 meter run
- 15 strict pull-ups
Summary
Today's workout combines gymnastics skills and a conditioning workout. The warmup includes dynamic stretching and movements to prepare your body for the workout. In the strength portion, you will practice handstands, muscle-up progressions, and perform ring dips. The metcon is a timed workout that includes running, wall balls, toes-to-bar, and strict pull-ups. Focus on maintaining good form and pacing yourself throughout the workout. Good luck!