Chicago Riot

Bluprint Fitness – Team Training

Warm-up

3 Min Run/Row/Ride/

Partner MB Transfer 3 Minutes @ 16+ lbs (Partner Rest

PVC Halo/TMC/Wall Squat 2x5e/10/5 (30s)

Shuttle Run

5-10-5 Cone Drill

Split Squat (5e@BW – 3e@HBD WT – Then Max Reps @2010 Tempo (30+)

Rest 2-3 Minutes Between L/R Leg Test

Conditioning

Metcon (AMRAP – Reps)

10-Minute 30on/30off Test

Burpee Plate Hop – Max Reps

KB Figure 8 (25-35 lbs) – Constant Movement Record

Total Burpee Reps

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1 Min Each)