BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT)

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

*18 Minute Clock – (2+ Min Rest) – Dead Stop Reps

Conditioning

Metcon (Time)

4RFT

4 TGU (S-AC to 20/35, Rx-35/50)

10 Alt DB Lunge (S-AC to 20/35, Rx-35/50)

12/14 Cal RRS

*Record Time * 5RFT Rx+ Option * 13 Min Cap

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)