BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

OH Arm Swing/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Sumo Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+

*18 Min Clock – 90s Rest – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

EMOM12 (Stagger Start)

Min1: 200m Run (S1-100m, S2-150m, Rx-200m)

Min2: 30s MAX HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

Min3: Rest

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Standing Hamstring Stretch (1 Min Each)