BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Air Squat/SA Push Plus 2×10/10/10e (NR)

Rack Rotation + Back Rack Flex 2×10/10 (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 (Time)

7RFT

6 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm)

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

*Record Time (13MinCap)

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

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

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Lying T-Spine Rotation (1 Min Each)