BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Air Squat 2x5e/10/10e (NR)

Plate Good Morning 2×10 @ 15+ (30s)

Strength/Power

Deadlift ( 5@Bar, 5@50%, 3@60%, 2@70%,Then 5×1@80-90% or HBD)

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

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

Conditioning

Metcon (Time)

4RFT (13MinCap)

4 TGU (S-AC, Rx-20/35, Rx+35/50)

8 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)

16 Cal RRS

*Record Time

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

Stay Hollow

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)