Zone

Bluprint Fitness – Zone Sweat

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

F-B Arm Circles/TMC/Air Squat 2×10/10/10 (NR)

Conditioning

12 Days of Bluprint 2019 (Time)

Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song

Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc.

100m Run

2 Pull-Up (S-Ring Row/Jumping, Rx-Chin/C2B, Rx+BMU)

3 Front Squat (Z-KB Goblet Squat, S-AC, Rx-65/95, Rx+95/135)

4 Power Clean (Z-KB Pull & Catch, S-AC, Rx-65/95, Rx+95/135)

5 Push-Up (S-Knee, Rx-C2F, Rx+HSPU)

6 Alt Lunge @ BW Alt

7 DB Snatch (S-AC to 20/35, Rx-35/50)

8 T2B (Z-Sit Up, S-HKR, Rx-T2B)

9 Burpee

10 Hang DB C&J (S-AC to 20/35, Rx-35/50) – 4 Each

11 Air Squat (use MB if needed)

12 DL (S-AC, Rx-65/95, Rx+95/135)

*Record Time

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)