240110

Warmup

1. Joint Mobility - Perform a series of joint mobility exercises to warm up the major joints of the body.
2. Dynamic Warm-up - Complete a dynamic warm-up that includes exercises such as high knees, butt kicks, lunges, and arm circles.
3. Shoulder Stretches - Stretch the shoulders using exercises like shoulder circles, arm swings, and cross-body arm stretches.
4. Wrist Mobility - Perform wrist circles and wrist stretches to warm up the wrists.
5. Handstand Practice - Spend a few minutes practicing handstands and becoming comfortable in the inverted position.
6. Muscle-Up Progression Drills - Perform drills to work on the muscle-up movement, such as jumping muscle-ups or band-assisted muscle-ups.
7. Ring Dips - Complete a few sets of ring dips to activate the triceps and shoulders.
8. Bar Work - Practice kipping swings or strict pull-ups on the bar to further warm up the upper body.

Strength

1. Handstand Push-Ups - 5 sets of max reps
2. Muscle-Ups - 5 sets of 3-5 reps
3. Ring Dips - 4 sets of 8-10 reps
4. Bar Muscle-Ups - 3 sets of 3-5 reps

Workout

For time:

• 800m Run
• 50 Handstand Push-Ups
• 800m Run
• 50 Muscle-Ups
• 800m Run
• 50 Ring Dips
• 800m Run
• 50 Bar Muscle-Ups

Summary

Today's workout focuses on gymnastics skills, specifically handstand push-ups, muscle-ups, ring dips, and bar muscle-ups. You will start with a thorough warm-up that includes joint mobility, dynamic warm-up, shoulder stretches, wrist mobility, handstand practice, muscle-up progression drills, and bar work. Then, you will move on to the strength component, where you will perform sets of handstand push-ups, muscle-ups, ring dips, and bar muscle-ups. Finally, the workout consists of running intervals and a series of gymnastics movements, performed for time. Good luck and have a great workout!