BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR)

SuperPeople 2×10 (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (2-3 Min Rest) – Dead Stop Reps

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Glute Bridge

*Record Total Team Cals

Cool Down

Flutter Kicks 4x20s (40s)

Stay Hollow

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)