BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

90s Toe Tap Tabata

PT/Shin Box Rotation/Air Squat 2×10/10/10 (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 (Time)

5RFT

6 DL (S-AC to 65/95, Rx-105/155, Rx+155/225)

9 Air Squat

12 RRS

*Record Total Time (13MinCap)

Mobilize

Pigeon Pose (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)