Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR)

BB Good Morning 2×10 @ Bar (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% or HBD WT)

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

*18 Minute Clock – (90-120s Rest) – Dead Stop Reps

Conditioning

Metcon (Time)

8RFT (14MinCap)

6 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20)

4 HSPU (S1-Knee/Elevated Push-Up, S2-C2F, Rx-HSPU)

2 Box Jump (S1-Step Up, S2-20/24, Rx-24/30)

*10RFT Option For S1/S2

*Record Time

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

*Suggested WT: S-Single DB, Rx-35/45

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)