CONDITIONING

“Running Mary” 20min AMRAP:

200m Run
5 HSPU
10 Pistol Squat
15 Pull-Up

Or

“Running Cindy” 20min AMRAP:

200m Run
5 Pull-Up
10 Push-Up
15 Air Squat

RPE 3 to 4

Target: unbroken rounds with steady, repeatable pace.

Tailoring options:

Mary:
Lower rep scheme→ 3-6-9
HSPU→ use ab-mat under head
Pistol Squat→ check variations from gym library

Cindy:
Lower rep scheme→ 3-8-12