BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest)

PT/Lateral Band Walk/3s Pause Air Squat 2×10/10e/5 (NR)

Strength/Power

Back Squat (Building to 1RM )

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*21 Min Clock – 3 Min Rest – ALL PRETTY

Conditioning

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Options:

Snatch (S1-AC to 55/75, S2-65/95, Rx-95/135)

Burpee Bar Hop (S-Step, Rx-Jump)

*Record Time

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)