Gymnastics

Warm-Up – 10 Minutes
3 rounds: 30sec Row/Bike/Ski
10 Hollow Rocks
10 Superman Lifts
20 m Bear Crawl

Shoulder and wrist mobility

Skill – Toes to Bar – 10-15 Minutes
2–3 sets of 8–10 Kip Swings focusing on the hollow-to-arch transition
2–3 sets of 6–8 Knee Raises, keeping shoulders active and lats engaged
3–5 sets of 3–6 Toes to Bar/Leg raises, focusing on timing, breathing and rhythm

Coaching notes: Always return to a tight hollow position, avoid swinging with the legs only

Skill – Handstand Walk – 10-15 Minutes
3 × 30 seconds Wall Hold (nose to wall if possible for better alignment)
3 × 10–12 Shoulder Taps in Handstand position (against wall or freestanding)
Kick-Up Practice – 5–8 controlled attempts focusing on balance, not just kicking hard
3–5 attempts of 5–10 m Handstand Walk/Supported, rest as needed

Coaching note: Push the floor away, stay tight in the midline, keep small controlled steps

Conditioning Workout – 20 Min AMRAP
250/225 m Row / Ski / 500/450 m Bike
10 Toes to Bar/Leg raises
10 m Handstand Walk / 3 Wall Walk / Walk out
15 Burpees

Goal: steady pace across the full 20 minutes