BPFIT – Fri, Dec 16

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

90s Jumping Jack Tabata

F-B Arm Circles/Reverse Lunge/Prone Swimmer 2x10e/5e/5 (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

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)