BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR)

Wall Angels 2×10 (30s)

Skill Practice

Split Jerk (18-20 Minute Clock )

1. Jump & Land 1×3 (Group)

2. Jump & Split 1×3 (Group)

3. Jump & Split w/ Lockout 1×3 (Group)

4. Split Jerk w/ PVC 1×3 (Group)

5. Split Jerk: 3@Bar, Then 4×3@LBD WT

Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+

*Rest A.N. Between Sets

Conditioning

Metcon (AMRAP – Reps)

Tabata (10MinClock)

L-SA DB Row

R-SA DB Row

Alt DB Lunge

DB Swing

REST

*Suggested WT: S-AC, Rx-20/35, Rx+35/50

*4 Rounds – Record Total Reps

Mobilize

Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements)

Lying Hamstring Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

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