BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Time)

3RFT

9 Hang Power Clean (S-AC to 65/95, Rx-95/135, Rx+105/155)

6 S2OH (Same As Above)

400m Run

*Record Time (12MinCap)

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)