Wednesday 3.10.21

Prep

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.

10 Rounds With A Partner

Sledpush x 50m – moderate weight

Farmer Carry x 50m – heavy weight

– Goal: One person completes a full round while their partner rests.

– TIME CAP=30:00

B. (Finisher after class)

Upper Back Tri-Set

3 x 10 each – pass thru + facepull-apart + pull-apart = 1 set. Rest 60s.