Mary

Warm-up:

1 mile @ 8.5 mph
Active Stretching 

CF's "Mary"
Complete as many rounds in 20 minutes as you can of:

5 x Handstand Push-ups
10 x One legged squats, alternating
15 x Pull-ups

Total Rounds: 8

50 x Inclined Sit-ups

25 x Back Extensions

5:00 Exercise Bike