Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR)

SL Glute Bridge 2x10e (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT)

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

*18 Minute Clock – 2 Min Rest – Dead Stop Reps

Conditioning

Metcon (Time)

5RFT

6 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135)

10 Air Squat (use MB if necessary)

50 DUBS (S1-Toe Tap/Singles, S2-30 DUBS, Rx-DUBS)

*Record Time (12MinCap)

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

*Suggested WT: 2.5-10#

Mobilize

Standing Calf Stretch (1 Min Each)

Lying T-Spine Rotation (1 Min Each)