Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

DL + F-Rack Rotation 2×5/10 @ Bar (30s)

Tempo Squat Clean 2×3 @ Bar (Group)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

2 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

4 S2OH (Same WT As Above)

8 Cal RRS

Partner’s Switch In “A-B” Fashion (Every Movement)

*Record Total Team Rds + Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)