BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/Standing Twists/SuperPeople 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (Group)

Skill Practice

Snatch Balance (18 Minutes )

Snatch Balance

1. OHS + SOTS Press 2×5/5 @ PVC (Group)

2. BTN Push Jerk @ PVC 2×3 (Group)

3. Snatch Balance 2×3 @ PVC (Group)

4. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

RRS Intervals (12MinClock)

50s Work/10s Rest

40s Work/20s Rest

30s Work/30s Rest

20s Work/40s Rest

*3 Rounds – Record Total Cals

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Wall Stretch (1 Min Each)

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