BPFIT – Fri, Feb 17

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PVC Halo/Reverse Lunge/Vertical Jump 2x5e/5e/5 (NR)

Prone Swimmer 2×6 (20s)

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 4×3@LBD WT

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

*Rest A.N. Between Sets

Conditioning

EMOM (11MinClock) (AMRAP – Reps)

Min1: 8 Squat Thrust (S-6, Rx-8, Rx+10)

Min2: 60s Shuttle Run – MAX Gym Lengths

Min3: REST
*4 Rounds – Record Total Gym Lengths

Mobilize

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min)