BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/5e/5 (NR)

Strength/Power

Strict Press (18 Minutes )

Strict Overhead Press
*5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90%

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

*18 Minute Clock – (2 Min Rest) – Last Set Plus Set

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” SA Farmer Carry (S-20/35, Rx-35+/50+)

*Record Total Team Cals

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)