BPFIT – Fri, Oct 14

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

90s Jumping Jack Tabata

PT/Lateral Lunge/Wall Angel 2×10/5e/10 (NR)

Skill Practice

Double-Unders (12-15 Min)

1. Singles 1×30

2. No Rope Singles 2×10

3. No Rope Doubles 2×10

4. Single-Single-DUB 2×5

5. Athlete Specific DUB Practice

*Record Highest Consecutive DUB Set

*Rest Between Sets

Conditioning

AMRAP2x5 (AMRAP – Reps)

5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

MAX Bar Facing Burpee Bar Hop (S-Step, Rx-Jump)

*1 Min Between AMRAPS – Record Total Burpee Reps

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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