BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Reverse Lunge/PVC Hinge 2×10/5e/10 (NR)

F-Rack Rotation + Strict Press 2×10/5 (30s)

Skill Practice

Push Jerk (18 Minutes )

1. Jump & Land 1×3 (Group)

2. Jump & Punch 1×3 (Group)

3. Push Jerk w/ PVC 1×3 (Group)

5. Push Jerk: 3@Bar, Then 4×3@LBD WT

*Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*Rest A.N. Between Sets

Conditioning

Metcon (AMRAP – Reps)

E2MINx5 (10MinClock)

5 DL (S-AC to 95/135, Rx-105+/155+, Rx+125+/185+)

5 Burpee Bar Hop (S-Step, Rx-Jump)

25 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*On Last Round – MAX DUBS – Record Reps From Round 5

Cool Down

Wall Angels 3×10 (60s)

Slow Tempo

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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