BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

90s Jumping Jack Tabata

PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR)

Skill Practice

Rope Climb (12-15 Min)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

BLM Hero WOD – BT (AMRAP – Rounds and Reps)

AMRAP13

6 DL (S-AC, Rx-105/155, Rx+155/225)

5 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

26 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Rds + Reps

In honor of Breonna Taylor (Born 6/5/1993) – a 26-year-old African-American emergency medical technician, who was fatally shot by Louisville Metro Police Department (LMPD) officers on March 13, 2020. Breonna was born in Grand Rapids, Michigan. Her parents were Tamika Palmer and Troy Herrod. She graduated from Western High School and went on to study at the University of Kentucky. She was an emergency medical technician and worked at two hospitals, University of Louisville Jewish Hospital and Norton Healthcare. At the time of her death, she was working for University of Louisville Health.

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

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