11 August 2019

Warm-up
accumulate 1:00 Hang
- practice false grip ...
- bar / rings

Mobility
Banded Overhead Shoulder Flexion + Neck Stretch
Banded Shoulder Extension / Internal Rotation
(behind the back) + Neck Stretch
Lat Distraction
Wrist Stretches

Metcon
A or B ...
A: AMRAP-20
i. Strict Bar Muscle-Ups
ii. Strict Ring Muscle-Ups
iii. Kipping Bar Muscle-Ups
iv. Kipping Ring Muscle-Ups

B: AMRAP-20
7 Strict Pull-Ups
7 Strict Ring Dips
variations as required ...
(Not Kipping)

Gymnastics
Handstand Basics (2-3-Stability)
Warm-up:
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10 Shifting Plank Finger Tip Extension (on knees)
- Wrist Stretches, :10/position (palm out/in each side)
10 Shifting Plank Finger Tip Extension
5/direction Forearm Circles
2x5 Partial Kick-Ups - just "a few inches"
2x5 Partial Kick-Ups - get feet together, not vertical ...
***
3 Rounds:
3x Shoulder Shifts / side - :03 pause
(Handstand-back to wall, box, plank)
REST :30 between rounds
***
4x 3 Handstand Rocks with :05 Hold
- Shoulders forward past hands then chest to wall for hold
(Facing Wall, Box, Downward Dog)
REST :30 between holds
***
5x :30 Floaters
(both legs, one leg ...)
REST :30 between rounds
***
Core:
3x 10/side Side Bends
(hands OH, on Head, on Hips ...)
REST :20 between rounds