PreHab: Y+L+T+I, Balance Drills
Warm-ups: Cartwheels, Wall Walks, Kip Swings, Squat Variations
Specific: EMOM HSPU (Strict+Kip), Pistol Progression, Pull-up Progression
WOD:
RX: “Mary” AMRAP 20mins
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Option 1: “Mary Option 1” AMRAP 15mins
5 PROM Handstand Push-ups
10 Assisted Pistols
15 Assisted Pull-ups
Option 2: “Mary Option 2” AMRAP 15mins
5 DB Presses
10 Ring Rows
15 Air Squats