MARY // BENCHMARK

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

PARTNER ROWLING WARM-UP | 10:00
On a 6:00 Clock:

Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

Teams who complete the most 100m intervals win.

Penalty Movements:
Scap pull-ups or ring rows
Kip swings
Shoulder taps with feet on box
Lunges

SINGLE-LEG SQUAT SKILL | 7:00
:20 reverse lunges
:20 reverse lunges with foot on plate
:30 single-leg squats to a box
:30 single-leg squats on a box
:30 single-leg squat attempts

HANDSTAND PUSH-UP REVIEW | 7:00
:20 pike push-ups
:20 pike push-up or pike hold on box
:30 handstand hold
1:00-2:00 handstand push-up practice

PRE-WORKOUT | 3:00
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
10 pull-ups or scaling options

STRETCHING | 6:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side