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Warm up

3 minute row

500 m run

3 minute jump rope



Athletes Choice:


20 minute AMRAP

5 pull ups

10 push ups

15 air squats





20 Minute AMRAP

5 Hand stand Push ups

10 Pistols

15 Pull ups





4 rounds

1:00 min hollow rock hold

10 m handstand walk / 30 sec hold on the wall


Athletes note: If you were not able to do Mary today because of the difficulty then do the 30 sec handstand hold and If you were able to do RX Mary then practice the Handstand walk

Brian Lee

About Brian Lee

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