BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swings/Shin Box Rotation/SuperPeople 2×10/10/10 (NR)

F-Rack Rotation + Strict Press 2×10/5 @ Bar or LBD WT (30s)

Strength/Power

Strict Press (Work up to 1RM)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*18 Minute Clock – (2 Min Rest) – Keep It Crispy

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting” Partner Plate Hug 25+/45

*Record Total Team Cals

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)