Read about how to do pull-ups/rows at home HERE

Warm-Up

2 Sets:

:30 Minute Jump Rope or Jog
10 Slow Air Squats
:30 Jumping Jacks
10 Dynamic Scorpion
:30 Push-Up Plank or HS Hold
20 Mountain climbers
:30 Bar or Row Hang

WOD

Choose one of the following:

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-ups
15 Air Squats

OR

“Mary”

20 Minute AMRAP:

5 Strict HSPU
10 Alternating Pistols
15 Pull-Ups