BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Air Squat/SL Wall Reach 2x5e/10/5e (30s)

Prone Swimmer 2×6 (30s)

Skill Practice

Split Jerk (18 Minutes )

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 (Time)

4RFT (15MinCap)

15 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20)

400m Run (S-200m)

*Record Time

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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