BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SuperPeople 2x5e/10/10 (NR)

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

Strength/Power

Push Press (Strength Ladder )

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*18 Minute Clock – (2 Min Rest)

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 (13 Min Time Cap)

Cool Down

Partner Dead Bug Ladder 3×2-8 (60s)

Stay Hollow

Mobilize

Lax Ball QL Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)