WARM UP – MOBILITY
Agility ladder + dynamic stretch

2 rds:
8-10 Beat swings / pull-ups
5-7 Box step-ups /side
8-10 Push-ups
10 Jumping squats

WOD A
Choose either “Mary” or a “Cindy” variation for today’s workout…

MARY
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups

DOUBLE CINDY
20 min AMRAP:
10 Pullups
20 Pushups
30 Squats

CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

WOD B
3 Giant sets:
10-15 GHD oblique side bends / side
10-15 Leg lifts over a KB /side
15-20 KB side bends /side
15-20 Banded sit-ups
-rest 90 secs-

ACCESSORY
Crossover Plyo

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