Wednesday 5.26.21

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
    2) Rowing Drills

A.
For calories/distance:
10:00 Max Calories Rower
Rest 60s
8:00 Max Calories Bike
Rest 60s
6:00 Max 200 Meter Runs
Rest 60s
4:00 Max Air Squats
Rest 60s
2:00 Max Double Unders

  • Goal: Slower/consistent pace – a good low-intensity segue for “Murph.”
  • Score = calories + distance + reps

B.
Recovery Walk x 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.