BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

90s Jumping Jack Tabata

F-B Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR)

Skill Practice

Double-Unders (12 Minutes)

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

Metcon (AMRAP – Reps)

3xAMRAP3

Min0-1: Hang DB C&J (S-AC to 20/35, Rx-35/50)

Min1-2: Box Step-Up

Min2-3: Goblet Hold

*1 Min Between Rounds – *Record Total Reps

Cool Down

Plate Russian Twists 3×20 (30s)

Suggested WT: S-10/15, Rx-15/25

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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