BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Air Squat/Prone Swimmer 2x5e/10/5 (NR)

Vertical Jump 2×5 (30s)

Skill Practice

Split Jerk (18 Minutes )

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)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Plate Zercher Hold (S-15/25, Rx-25+/45)

*Record Total Team Cals

Cool Down

Hollow Hold: 4x20s (40s)

Stay Hollow (S-Static Dead Bug)

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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