240925

Warmup

1. 3 Rounds

• 200m Run
• 10 PVC Pass Throughs
• 10 PVC Around the Worlds
• 15 Scapular Pull-Ups
• 10 Inchworms

1. Stretching

• 1 min Shoulder Stretch against Wall (each side)
• 1 min Lying T-Spine Rotation (each side)
• 1 min Pigeon Pose (each side)
• 1 min Forward Fold
• 1 min Lat Stretch on Rig (each side)

Strength

Gymnastics Skill Work:

• Handstand Practice:

• 4x 60-90 sec Handstand Hold against wall

• Muscle-Up Transitions:

• 5x 3-5 Muscle-Up Transitions on low rings

• Rest as needed between sets

Workout

1. EMOM for 15 Minutes:

• Minute 1: 5 Bar Muscle-Ups
• Minute 2: 10 Handstand Push-Ups
• Minute 3: 15 GHD Sit-Ups

1. Cash Out:

• Max effort L-Sit Hold
• Rest as needed, repeat until total of 3 minutes L-Sit Hold is accumulated

Summary

Warm-up with running, PVC drills, shoulder and lat stretches. Focus on gymnastics skill work with dedicated handstand practice and muscle-up transitions. The workout includes an EMOM of bar muscle-ups, handstand push-ups, and GHD sit-ups, finishing off with an L-sit hold cash out. Focus on strength, balance, and core stability.