Warm up

2 rounds:

10 alternating plank extensions

10 yoga pushups

10 hollow rocks

10 kipping swings / pullups

Gymnastics

Mary

20 min AMRAP:

5 handstand pushups

10 alternating pistols

15 pullups

Goal: 10+ rounds

Scaling: Pike pushups instead of HSPU, Curtsy squats or single leg box squats for pistols. Pullups should be done in 2 sets or less, so scale with an appropriate resistance band or sub with ring rows

Conditioning

Choose one of the following 2 options:

Option A:

8 rounds for calories, on your machine of choice (row, ski or bike), of:

1 min of work

30 sec of rest

— accumulate calories across all 8 rounds. The total time for this piece is 12 min

Option B:

12 min to perform 4 supersets:

6 bench presses (increasing weight)

12 alternating KB gorilla rows

EVF360

Part A

Mary

20 min AMRAP:

5 handstand pushups

10 alternating pistols

15 pullups

Goal: 10+ rounds

Scaling: Pike pushups instead of HSPU, Curtsy squats or single leg box squats for pistols. Pullups should be done in 2 sets or less, so scale with an appropriate resistance band or sub with ring rows

Part B

Choose one of the following 2 options:

Option A:

8 rounds for calories, on your machine of choice (row, ski or bike), of:

1 min of work

30 sec of rest

— accumulate calories across all 8 rounds. The total time for this piece is 12 min

Option B:

12 min to perform 4 supersets:

6 bench presses (increasing weight)

12 alternating KB gorilla rows