BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (30s)

Movement Prep

F-Rack Rotation + Back Rack Flex 2×10/10 (30s)

DL + HPC + S2OH 2x3e @ Bar (30s)

Athlete Specific Warm-Up (3-5 Min)

Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*S1-Bar to 65/95, S2-80/115, S3-95/135, Rx-105/155

*Record Time (15MinCap)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)