Chicago Riot

Bluprint Fitness – Team Training

Warm-up

3min Row/Run/Ride

Spider Lunge + Sprint 2xGlap

PT/Air Squat/Burpee 2×10/10/5

Standing Broad Jump

Foot Measure on the Heel

Record Best Jump in Inches as Reps

Push-ups (1 Attempt – MAX Unbroken Reps @ 2010 Tempo)

Warm-Up: 10 Push Plus – Then 1-3 Push-Ups

10-Minute Row Test (Calories)

Warm-Up: Pick Drill + 1 Minute Steady State

Max Calories in 10-Minutes

Mobilize

Foam Roll Glutes (1 Min)

Lax Ball Trap Smash (1 Min)

Wall Stretch (1 Min)