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.