BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Skill Practice

Power Snatch (18 Minutes)

1. High Hang Power Snatch 1×3 @ PVC to Bar (Group)

2. Low Hang Power Snatch 1×3 @ PVC to Bar

3. Power Snatch 1×3 @ PVC to Bar

3. Power Snatch: 3@Bar, 2@LBD WT, Then 5×3@HBD WT

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

POP Test (Choose 1)

1-Mile Run (Time)

Max Effort 1-Mile Run

10-Min Echo Bike (Calories)

As many calories as possible.

10-Min Assault Bike (Calories)

As many calories as possible

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

7 Minute Burpee (AMRAP – Reps)

Max Burpees in 7 minutes

Full Range of Motion

*Bottom: Hips & Chest Touch Floor

*Top: Stand Up Fully/Feet Leave Ground/Clap Above Head

Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

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