260114

Warmup

1. Jogging: 5 minutes at an easy pace.

2. Dynamic Stretches:

• Arm Circles: 10 forward, 10 backward.
• Leg Swings: 10 each leg, front to back and side to side.
• Hip Circles: 10 each direction.

1. Activation Series:

• Inchworm to Push-Up: 5 reps.
• Scapular Push-Ups: 10 reps.
• Hollow Body Hold: 30 seconds.
• Superman Hold: 30 seconds.

1. Shoulder Mobility:

• Banded Pull-Aparts: 3 sets of 15 reps.
• Wall Angels: 2 sets of 10 reps.

Strength

Today's strength focuses on developing body control and balance through gymnastics elements.

1. Handstand Practice:

• Work up to a 60-second cumulative hold against the wall. If comfortable, practice kicking up into a freestanding handstand.

1. Ring Muscle-Up Progressions:

• 3 sets of 3-5 reps of either strict muscle-ups, band-assisted muscle-ups, or transition drills, depending on skill level.

Workout

Complete 4 rounds for time:

1. 10 Handstand Push-Ups
2. 15 Pull-Ups
3. 20 Box Jumps (24/20 in.)
4. 25 GHD Sit-Ups

Time Cap: 20 minutes

Summary

Today's session revolves around enhancing gymnastics skills with a focus on handstands and muscle-ups. The warmup prepares your body for shoulder and core engagement. The strength portion encourages practice on handstands and ring muscle-ups, while the metcon is designed to build endurance and gymnastics proficiency with movements that complement your handstand and muscular development for the day.