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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.
10:00 Max Distance Farmer Carry (70/53)
8:00 Max Distance Barbell Front Rack Carry (135/95)
6:00 Max Calories Rower
4:00 Max HSPU
2:00 Max Calories Air Bike
– Goal: One person works – split however desired.
-Score = Calories Rower + HSPU Reps + Calories.
-Scale HSPU to push ups on the floor or incline push ups.
B.
5 minutes
100 Reps with an empty barbell with your partner.
– Split in half.
