BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

90s Toe Tap Tabata

OH Arm Swing/Lateral Lunge/SuperPeople 2×10/5e/10 (NR)

Skill Practice

Double-Unders (12-15 Min)

1. 30 Singles

2. No Rope Singles 2×10 (60s)

3. No Rope Doubles 2×10 (60s)

4. Single-Single-Double 2×5 (60s)

5. Doubles Practice (Rest A.N.)

*Record Highest Consecutive DUBS

*Rest Plenty Between Sets

Conditioning

Race-to-1500 (Time)

Row/Ski 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-AC, Rx-20/35, Rx+35/50)

Record Time

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

*Suggested WT: 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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