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Warmup

1. Dynamic Stretching:

• Arm Circles: 30 seconds forward, 30 seconds backward
• Leg Swings: 10 per leg, forward and backward
• Hip Circles: 10 per direction

1. Gymnastic Prep:

• Wrist Circles: 30 seconds each wrist
• Shoulder Taps: 3 sets of 10 reps from a plank position
• Wall Walks: 3 sets of 3 reps

1. Core Activation:

• Hollow Holds: 3 sets of 20 seconds hold
• Arch Holds: 3 sets of 20 seconds hold
• Dynamic Plank: 3 sets of 10 reps

1. Joint Mobility:

• Cat-Cow Stretches: 10 reps
• Thoracic Rotations: 10 per side
• Overhead Band Stretch: 30 seconds hold

Strength

1. Skill Practice:

• Handstand Holds: 4 sets of 30 seconds to 1 minute against the wall or free-standing if proficient

1. Muscle-Ups Development:

• Muscle-Up Transitions on Low Rings: 4 sets of 5-8 transitions
• Banded Muscle-Ups or Assisted Muscle-Ups: 4 sets of 3-5 reps

1. Pull-Up Progressions:

• Strict Pull-Ups or Banded Pull-Ups: 4 sets of 5-8 reps, focus on controlled negatives

Workout

AMRAP 15 Minutes:

• 5 Strict Pull-Ups or Ring Rows
• 10 Handstand Push-Ups (Scale to pike push-ups or push-ups if necessary)
• 15 Toes-to-Bar or Hanging Leg Raises

Summary

Today's workout focuses on enhancing bodyweight control, developing handstand skills, and building upper body strength through gymnastics. The AMRAP combines pulling, pressing, and core movements to maintain balance and increase endurance in gymnastic exercises.