Warm-Up
2 Sets, For Completion
:30 sec Extended Reverse Plank Bridge
:30 sec Elevated Prayer Stretch

3 Sets, For Quality
20 Bear Plank Shoulder Taps
10 Hollow Rocks
:15 sec Passive Hang + :15 sec Active Hang
5 Strict Knee Raises

“Virtuoso”
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
8 Strict Toe to Bar
15 second Tuck L-Hang
8 “Shoot Through Complex”

“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold”Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through

There is a core finisher at the end of the workout explanation

Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

Workout Flow and Notes:
We are looking for this to feel very flowy with one movement moving right into the next. We will start with the Wall Walk into the Handstand Hold complex right into the Strict Toe to Bar. We can work through Strict Toe to Bar, Strict Knee to Elbows, or Strict Knee Raises for the day before dropping down and then working into a Tuck L-Hang. The combo here is meant to create a good challenge for the midline and lats. We will then work into our upper body pressing strength as well as continued work for our midline with the use of the Shoot Through Complex which will have us hitting Push-Ups, Dips, and Shoot throughs.

Core Finisher

“Escalating Durante”
8:00 AMRAP
2-4-6-8-10…
Hollow Rocks
V-Ups
Tuck Ups
X second Hollow Hold