BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner 2 Min MB Transfer @ 14/20

PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR)

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+

*Chase Each Set w/ 20s Hollow Hold

*16 Minute Clock – 90s Rest

Conditioning

Metcon (Time)

3RFT

10 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135)

50 DUB (S1-100 Singles/Toe Tap, S2-25 DUBS, Rx-50 DUBS)

400m Run (S-200m)

*Record Time (14MinCap)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)