BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (30s)

Movement Prep

F-Rack Rotation + Back Rack Flex 2×10/10 (30s)

DL + HPC + S2OH 2x3e @ Bar (30s)

Athlete Specific Warm-Up (3-5 Min)

Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*S1-Bar to 65/95, S2-80/115, S3-95/135, Rx-105/155

*Record Time (15MinCap)

Cool Down

Skull Crusher 3×10 (60s)

*S-Single DB 20/35, Rx-35+/45+

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

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