6 August 2019

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Shoulders:
i. 1:00 T-Spine Smash / Extension (balls / roller)
ii. 3x:10 Bridge / Wheel (elevate feet)
iii. :45/side Chicken Wings
iv. :45/side Sprinklers
v. 2x7 Jefferson Curls (Abmat + light weight)

Gymnastics
A, B or C ...
Time Cap: 15:00;
Choose method:
- chip away for time
- EMoM ...
***
then
Handstand Progression Work ...

A: 30 Strict (Ring) Muscle-Ups (Time)
B: 30 Muscle-Ups (Time)

C:
120 [C2B] Pull-Ups
120 [Ring] Dips
Switch between Pull-Ups and Dips as
required / desired ...
Most challenging but doable variations;
(need 8 + 8 each minute to complete in 15:00 ...)

PM Handstand Basics (2-1-Strength)
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 "Wrist-Ups" Finger Tip Extension (knees)
10 "Wrist-Ups" Plank (Shifting) Finger Tip Extension
:20 "Cat" Stretch (hips up, shoulders down)
:20/side "Cat" Stretch with bent elbow (reach OH, btwn shoulders)
:20 "Seal" Stretch (twist / shift to each side ...)
:20/side "Scorpion" Stretch
:20/side Lying Spinal Twist (shoulders flat, knees to chest and across)
5/side Shoulder External + Internal Rotations (90-90)
***
3 Rounds:
3x Plank Shift with Reach to Sky / each side - :05 Hold
REST :30 between rounds
***
5x :45 On / 1:00 Off Handstand Hold (Back to Wall, Pike, Box)
***
5x :15 Inchworm Holds
REST up to :30 between Holds
***
Core:
5x :20 On / :20 Off Hollow Hold / Rock