Wednesday 2.17.21

Prep

1) BP Dynamic Consists of:

– High Knees x 50 ft.

– Butt Kickers x 50 ft.

– Inside Taps x 50 ft.

– Outside Taps x 50 ft.

– A Skip x 50 ft.

– B Skip x 50 ft.

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point x 50 ft.

– Leg Swing opposite toe to opposite hand x 50 ft.

– Carioca x 50 ft.

– Jumping Jack Shuffle (switch halfway) x 50 ft.

– 90 Degree Hip Rotation x 50 ft.

Worlds Greatest Stretch x 10 reps each side

A.

AMRAP 30

250 Meter Row or 200 Meter Run

30 Walking Lunges – BW

250 Meter Row or 200 Meter Run

30 Hollow Rocks

250 Meter Row or 200 Meter Run

30 Mountain Climbers total

– Goal: Sustainable pace today. Output should stay consistent the entire workout. For those wearing a HR monitor – 180 – age is a good rule of thumb.