BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Oklahoma Sprint Relay

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% )

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*High Elbow Focus – 2 Min Rest – 18 Min Clock

Conditioning

Metcon (Time)

3RFT

7 OHS (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

11 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B)

400m Run

*Record Time (14MinCap)

Mobilize

Kneeling Hip Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)