Warm up
10 sp single leg bounds.. stick your move before starting again
2x Latereal bear crawl with a cone or yoga block on your back… if it falls 2 burpees
10 total Kettlebell pulls. on all fours with knees lifted off the ground an inch. Pulling KB sideways
5 wall walks with 2 shoulder taps
Strength missed 1 rm or
MAX HEIGHT BOX JUMPS…. use weight plates to add height !
and/or
MAX EFFORT BENT OVER ROWS 5 4 3 3 3
Then into “MARY”
- AMRAP in 20 minutes
- 5 Handstand Push-Ups
- 10 Pistols (alternating legs)
- 15 Pull-Ups
Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats