Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

F-Rack Rotation/Front Squat 2×10/5 @ Bar (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

3 Pull-Up (S-Jumping/RR, Rx-Kipping Chin/C2B, Rx+Strict Chin/C2B)

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

35 Rope Skips (S-Toe Tap, Rx-Singles, Rx+DUBS)

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

*Record Total Team Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)