BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR)

Strength/Power

Sumo Deadlift (18 Minute Clock)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% 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 (AMRAP – Reps)

90sOn/90sOff (12MinClock)

10 T2B (S-15 Sit Up/HKR, Rx-10 T2B, Rx+15 T2B)

MAX Jump Rope (S-Toe Tap, Rx-Singles, Rx+DUBS)

*4 Rounds – Record Total Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

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

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)