BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

90s Jumping Jack Tabata

PT/3s Pause Air Squat/Prone Swimmer 2×10/5/5 (NR)

Skill Practice

Double-Unders (12 Min)

1. Singles 1×30

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 – Rounds and Reps)

AMRAP10 (Running Clock)

4 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+Vested)

8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Vested)

12 Air Squats

*Record Total Rounds + Reps

Metcon (Time)

For Time (Immediately Following AMRAP)

800m Run (S-600m, Rx-800m, Rx+Vested)

*Record Time

Mobilize

Chest Strech (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

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