Saturday 2.27.21

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.

World’s Greatest Stretch x 10 reps each side

A.

AMRAP 35

With a partner:

800 Meter Run

*Every 5:00 one partner completes:

21 Double Unders

15 Burpees

9 Thrusters (95/65)

– Goal: Challenging but sustainable pace. The run should be split evenly with partners either 400 or 200 Meters, only one partner running at a time

– Score is number 800m runs completed

-Essentials: Single Unders

B.

Barbell Rows

5 minutes

100 Reps with an empty barbell with your partner. Split in half.