Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR)

SL Wall Reach 2x8e (30s)

Start Position Pause DL @ Bar 2×5 (Group)

Strength/Power

Deadlift (Work Up to 1RM )

5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*20 Minute Clock

*2-3 Min Rest – Tension On The Bar

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

P1 – 200m MB Transfer (S-AC, Rx-14/20)

P2 – MAX Cal RRS

Switch Occurs After Each Completed 200m MB Transfer

*Record Total Team Cals

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)