Gymnastics drills – Ring muscle up / Single-leg squat / HSW

2 Rounds
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
0:10-0:20 Ring support hold (thumbs out)
5 Scapular pull-ups (hold at top for 2-sec)
0:10-0:20 Bottom of ring dip hold
3/side Single arm elevation leans in the box pike position
5/side Cossack squat
+
2 Rounds
3-5 “Toes + hips” to standing drill
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
3-5 “Toes + hips + knees + sit-up” drill
0:20-0:30 Handstand transition steps