Warm-up
Supine single arm T
Half kneeling t-slime rotation
Back bend (partner if needed)
Elevated split squat
Air squat
Off balance air squat
Pistol progression
push up
Hang and twist
Pike push ups
Dynamic kip
HSPU
Beat swing to pull up
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Pick one. No mix and matching.
**We are looking for around 10 rounds at minimum. Scaling to meet that need is essential.
***There isn’t a lot of moving around with these. So find a fitness buddy and enjoy the 20m ride!