Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
Review Sled work, Farmer Carry, Shuttle Sprint
*IF you’re performing "alternate option" we’ll spend 10 Minutes performing Pose Running Drills

5 Rounds of:
60 yard Sledpull Powerwalk @heavy. Rest 60s.
Then,
Rest 60s before proceeding to #2

5 Rounds of:
Farmer Carry x 60 yards. Rest 60s.
Then,
Rest 60s before proceeding to #3

5 Rounds of:
200 Meter Shuttle Sprint. Rest 60s.
50 Meters out, 50 meters back x 2 @80% (not a full sprint).