Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

F-Rack Rotation + Pause F-Squat 2×10/3 (30s)

Strength/Power

Front Squat ((20 Minute Clock))

5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+

*20 Minute Clock – (2 Min Rest) – Full ROM

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Glute Bridge

*Record Total Team Cals

Cool Down

Skull Crusher 3×10 (60s)

S-Single DB 20/35, Rx-35+/45+

Mobilize

Lying T-Spine Rotation (1 Min Each)

Wall Stretch (1 Min Each)