GENERAL PHYSICAL PREPARATION
WARM UP
BP Dynamic Warmup
“Dynamic Warm-Up”
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
METABOLIC CONDITIONING
Max Distance Run in 24:00 (Distance)
*This is a benchmark endurance piece.
*Alternate scaling: max distance row or bike in 24 Minutes
*Alternate scaling: max distance row or bike in 24 Minutes
Metcon (No Measure)
Completed as a finisher:
75-100 Banded Pulldowns
75-100 Banded Leg Curls
75-100 Banded Pushdowns
75-100 Banded Pulldowns
75-100 Banded Leg Curls
75-100 Banded Pushdowns