BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

90s Jumping Jack Tabata

PVC Halo/Reverse Lunge/Wall Angel 2x5e/5e/10 (NR)

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

Metcon (Calories)

AMRAP10

Max Cal RRS

Every 2 Minutes: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

*Record Total Cals

Cool Down

DB Hammer Curls 2-3×10 @ HBD WT 2010 Tempo (60s)

*Suggested HBD WT: S-8/15, Rx-12+/20+

Mobilize

Chest Stretch (1 Min)

Pigeon Pose (1 Min Each)

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