BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Alt Bridge Reach/Vertical Jump 2×10/10/5 (NR)

SuperPeople 2×10 (30s)

Skill Practice

Split Jerk (15-18 Min)

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 4×2@LBD WT

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

*Rest A.N. Between Sets

Conditioning

Metcon (Time)

5RFT

8 DL (S-AC to 95/135, Rx-125/185, Rx+155/225)

8 Burpee Bar Hop (S-Step, Rx-Jump)

*Record Time (13MinCap)

Cool Down

BB Curls 2-3×10 @ HBD WT (60s)

*Suggested HBD WT: S-Single DB, Rx-35/45, Rx+45/55

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

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