The Russian’s Gymnastics Warm-Up
Levels and Requirements:
No requirements. Everyone can start here.
3 dead-hang pull-ups, handstand (against a wall), 3 ring dips, overhead squat x 15 reps (45/33 lb. for men and women, respectively).
1 muscle-up (kipping, partial ROM), partial HSPU (against a wall).
1 muscle-up (dead-hang, full ROM), HSPU (full ROM, against a wall), pistol.
