WARM UP – MOBILITY

Shoulder circles & rotations

Hip opener lunge, focus on mobilizing ankle

2 sets, easy/warmup pace:

3-5 Down-dog handstand push-ups

6-8 Alt. pistol progressions

10-15 sec Table pull-up hold

WOD A

MARY AT HOME

20 min AMRAP:

5 Handstand Push-ups

10 Pistols (alternating)

15 Table pull-ups

**Or, if you have access to a pull-up bar:

MARY

20 Minute AMRAP:

5 Handstand Push-ups

10 Pistols (Alternating)

15 Pull-ups

ACCESSORY

**If you have a DB or other weight**

1) 3-4 super sets:

8-10 Arnold press per side

8-10 Bent over rows per side

– rest 60-90 secs –

**And/or (if you aren’t able to do pt.1, do this instead)

2) 30 ATYT’s with soup cans, lightweights, or without weight if you don’t have any

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