MONDAY 01/17/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Front Squats

3 Sets of 5 @ 65% of 1RM

“Mary’s Meters”

AMRAP 20:

5 HR Push-ups (Rx+: HSPU)

10 Air Squats (Rx+: Pistols)

15 Pull-ups

Every 5 Minutes [Starting at 0:00]:

500 Meter Row

*Pick up where you left off on "Mary" after each row.

FLOW

At the start of the workout complete a 500m row. As soon as the row is complete, perform as many rounds and reps of "Mary" as possible until the 5:00 mark. At the 5:00 mark, head back to the rower for another 500m. When the row is complete, head back to wherever you left off on your "Mary" rounds and start chipping away (if you stopped at 10 pull-ups, begin with the 11th pull-up). Continue on with this pattern until the 20 minutes is up.

STRATEGY

- Find a pace on the row that will allow you to maximize your "Mary" rounds.

- Focus on fast transitions from movement to movement within "Mary."

- Find a sustainable pace on your "Mary" rounds.

- Break up the pull-ups and handstand push-ups from the start if these movements tend to trip you up in workouts.