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.