BPZONE

Bluprint Fitness – BPZONE

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

OH Arm Swing/Lateral Lunge/DB Hang C&J 2×10/5e/3e (30s)

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit (29MinClock)

Alt DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps

DB Goblet Hold

Heel Pumps – Max Reps

Sky Dive Hold

Squat Thrust – Max Reps

*5 Rounds – 1 Min Rest Between Rouds

*Record Total Reps

Cool Down

Plate E.R. 3×10 each at 2010 Tempo

Suggested WT: 2.5-10#

Mobilize

Lax Ball Lying Trap Smash (2 Spots Each – 10 Movements)

Lying Hip I/R Stretch (1 Min Each)