BPFIT – Fri, Dec 23

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Shin Box Rotation/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 AN Between Sets

Conditioning

AMRAP9 (AMRAP – Reps)

8 Box Step Over @ 20/24″ (S-BW to AC, Rx-20/35, R+35/50)

8 Alt Devil’s Press (S-BW to AC, Rx-20/35, R+35/50)
*Record Total Reps (16 Reps Per Round)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)