BPFIT – Sat, Dec 17

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PT/TMC/Pull Plus 2×10/10/10e (NR)

Tempo Power Clean/Rack Rotation/Front Squat 2×5/10/5 (30s)

Conditioning

12 Days of Bluprint 2022 (Time)

Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song

Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc.

1 Pull-Up (S-Jumping/RR, Rx-Chin or C2B, Rx+MU)

2 Front Squat (S-AC, Rx-65/95, Rx+95/135)

3 Power Clean (S-AC, Rx-65/95, Rx+95/135)

4 T2B (S-Sit Up/HKR, Rx-T2B)

5 Push-Up (S-Knee, Rx-C2F, Rx+HSPU)

6 Alt Lunge (S-AC to 20/35, Rx-35/50)

7 DB Snatch (S-AC to 20/35, Rx-35/50)

8 Cal RRS

9 Burpee

10 Hang DB C&J (S-AC to 20/35, Rx-35/50) – 5 Each

11 Air Squat (use MB if needed)

12 DL (S-AC, Rx-65/95, Rx+95/135)

*Record Time (45MinCap)

Mobilize

Pigeon Pose (1 Min Each)

Kneeling Lat Stretch (1 Min Each)