260211

Warmup

1. Foam Roll - 5 minutes, focus on the back and shoulders.
2. Dynamic Stretching:

• Arm Circles: 2 sets of 10 reps (forward and backward)
• Cat-Cow Pose: 5 rounds
• Thoracic Spine Rotations: 2 sets of 10 reps each side

1. Activations:

• Scapula Push-ups: 2 sets of 10 reps
• Hollow Hold: 3 sets of 20 seconds
• Wall Walks: 3 reps

1. General Warm-Up:

• Jump Rope: 3 minutes
• Samson Stretch: 1 minute each side
• Spider-Man Lunges: 10 reps (5 each side)

Strength

Perform 5 sets of Handstands, aiming to increase the time held each set:

1. Handstand Hold against Wall:

• 5 sets of max hold time (work up to hold each set at least 30 seconds)

1. Between each set, perform 5-7 Strict Toes-to-Bar to work on core and grip strength.

Workout

For time, complete:

1. 10 Rounds:

• 1 Muscle-Up
• 3 Handstand Push-Ups
• 10 Jumping Lunges (5 each leg)

1. Time Cap: 15 minutes. Bucket your time wisely: aim for quick transitions and maintaining form throughout.

Summary

Today's workout focuses on gymnastics strength and skill, primarily using handstands and muscle-ups. The warmup prepares the shoulders and core for extensive use, while the strength component builds stability and control in the handstand position. The metcon is an intense circuit designed to complement the handstand practice with dynamic movements and upper-body stamina. Remember to scale appropriately based on your current skill levels, substituting kipping or supported versions as needed.