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.
– Worlds Greatest Stretch x 10 reps each side
A.
– Coach led
– 5 minutes
B.
With A Partner And A Running Clock
0:00 – 8:00
Wall Balls (20/14)
Turkish Get-ups (53/35)
*Accumulate max reps of each. There is NO set way to perform this – strategy is yours!
-Rest 2:00-
10:00 – 18:00
Power Cleans (135/95)
*Accumulate max reps of each.
-Rest 2:00-
20:00 – 28:00
Max Calories Bike
-Rest 2:00-
30:00 – 38:00
Recovery Walk using nasal breathing.
– Goal: One Partner works at a time. This workout is all about partners coming up with whatever strategy they feel works best. There is NO set rep scheme today. Score = total reps achieved.
B.
Accumulate 50 total reps.