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
