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The smart workout log for strength training at the gym.

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Bulletproof Bodyweight Flow from TheDailyBJ.com

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Exercises:
  • Start In A Minute!
  • Round 1: Back Position Getup Flow- Back To Forearm Left
  • Round 1: Back Position Getup Flow- Forearm To Hand Left
  • Round 1: Back Position Getup Flow- Back To Hand Left
  • Round 1: Back Position Getup Flow- Back To Forearm Right
  • Round 1: Back Position Getup Flow- Forearm To Hand Right
  • Round 1: Back Position Getup Flow- Back To Hand Right
  • Rest A Minute
  • Round 2: Bridge Position Getup Flow- Scap Shrug Left
  • Round 2: Bridge Position Getup Flow- Low-high Hold Flow Left
  • Round 2: Bridge Position Getup Flow- Dynamic Left
  • Round 2: Bridge Position Getup Flow- Scap Shrug Right
  • Round 2: Bridge Position Getup Flow- Low-high Hold Flow Right
  • Round 2: Bridge Position Getup Flow- Dynamic Right
  • Round 3: Sweep-through Position Getup Flow- Low Left
  • Round 3: Sweep-through Position Getup Flow- High Left
  • Round 3: Sweep-through Position Getup Flow- Elevated Left
  • Round 3: Sweep-through Position Getup Flow- Low Right
  • Round 3: Sweep-through Position Getup Flow- High Right
  • Round 3: Sweep-through Position Getup Flow- Elevated Right
  • Round 4: Lateral Hinge Position Getup Flow- Forearm Hold Left
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Hand Left
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Lunge Left
  • Round 4: Lateral Hinge Position Getup Flow- Forearm Hold Right
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Hand Right
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Lunge Right
  • Round 5: Lunge Position Getup Flow- Dead-stop Left
  • Round 5: Lunge Position Getup Flow- Pulsing Left
  • Round 5: Lunge Position Getup Flow- Stand Left
  • Round 5: Lunge Position Getup Flow- Dead-stop Right
  • Round 5: Lunge Position Getup Flow- Pulsing Right
  • Round 5: Lunge Position Getup Flow- Stand Right
  • Round 6: 3-stage Getup Flow- Back To Bridge Left
  • Round 6: 3-stage Getup Flow- Bridge To Lunge Left
  • Round 6: 3-stage Getup Flow- Lunge To Stand Left
  • Round 6: 3-stage Getup Flow- Back To Bridge Right
  • Round 6: 3-stage Getup Flow- Bridge To Lunge Right
  • Round 6: 3-stage Getup Flow- Lunge To Stand Right
  • Round 7- Full Getups- Left
  • Round 7- Full Getups- Right
  • Round 8: Shin Box Switch Flow- 90/90 L/r
  • Round 8: Shin Box Switch Flow- 90/90 R/l
  • Round 8: Shin Box Switch Flow- Switches
  • Round 9: Shin Box Bridge Flow- 90/90 L/r
  • Round 9: Shin Box Bridge Flow- 90/90 R/l
  • Round 9: Shin Box Bridge Flow- Switch To Bridge
  • Round 10: Shin Box Lunge Flow- 90/90 L/r
  • Round 10: Shin Box Lunge Flow- 90/90 R/l
  • Round 10: Shin Box Lunge Flow- Switch To Lunge
  • START IN A MINUTE! 1:00
  • ROUND 1: Back Position Getup Flow- Back to Forearm LEFT 0:30
  • ROUND 1: Back Position Getup Flow- Forearm to Hand LEFT 0:30
  • ROUND 1: Back Position Getup Flow- Back to Hand LEFT 0:30
  • ROUND 1: Back Position Getup Flow- Back to Forearm RIGHT 0:30
  • ROUND 1: Back Position Getup Flow- Forearm to Hand RIGHT 0:30
  • ROUND 1: Back Position Getup Flow- Back to Hand RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 2: Bridge Position Getup Flow- Scap Shrug LEFT 0:30
  • ROUND 2: Bridge Position Getup Flow- Low-High Hold Flow LEFT 0:30
  • ROUND 2: Bridge Position Getup Flow- Dynamic LEFT 0:30
  • ROUND 2: Bridge Position Getup Flow- Scap Shrug RIGHT 0:30
  • ROUND 2: Bridge Position Getup Flow- Low-High Hold Flow RIGHT 0:30
  • ROUND 2: Bridge Position Getup Flow- Dynamic RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 3: Sweep-Through Position Getup Flow- Low LEFT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- High LEFT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- Elevated LEFT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- Low RIGHT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- High RIGHT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- Elevated RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm Hold LEFT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Hand LEFT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Lunge LEFT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm Hold RIGHT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Hand RIGHT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Lunge RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 5: Lunge Position Getup Flow- Dead-Stop LEFT 0:30
  • ROUND 5: Lunge Position Getup Flow- Pulsing LEFT 0:30
  • ROUND 5: Lunge Position Getup Flow- Stand LEFT 0:30
  • ROUND 5: Lunge Position Getup Flow- Dead-Stop RIGHT 0:30
  • ROUND 5: Lunge Position Getup Flow- Pulsing RIGHT 0:30
  • ROUND 5: Lunge Position Getup Flow- Stand RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 6: 3-Stage Getup Flow- Back to Bridge LEFT 0:30
  • ROUND 6: 3-Stage Getup Flow- Bridge to Lunge LEFT 0:30
  • ROUND 6: 3-Stage Getup Flow- Lunge to Stand LEFT 0:30
  • ROUND 6: 3-Stage Getup Flow- Back to Bridge RIGHT 0:30
  • ROUND 6: 3-Stage Getup Flow- Bridge to Lunge RIGHT 0:30
  • ROUND 6: 3-Stage Getup Flow- Lunge to Stand RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 7- Full Getups- LEFT 1:30
  • ROUND 7- Full Getups- RIGHT 1:30
  • REST A MINUTE 1:00
  • ROUND 8: Shin Box Switch Flow- 90/90 L/R 1:00
  • ROUND 8: Shin Box Switch Flow- 90/90 R/L 1:00
  • ROUND 8: Shin Box Switch Flow- Switches 1:00
  • REST A MINUTE 1:00
  • ROUND 9: Shin Box Bridge Flow- 90/90 L/R 1:00
  • ROUND 9: Shin Box Bridge Flow- 90/90 R/L 1:00
  • ROUND 9: Shin Box Bridge Flow- Switch To Bridge 1:00
  • REST A MINUTE 1:00
  • ROUND 10: Shin Box Lunge Flow- 90/90 L/R 1:00
  • ROUND 10: Shin Box Lunge Flow- 90/90 R/L 1:00
  • ROUND 10: Shin Box Lunge Flow- Switch To Lunge 1:00