BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

F-Rack Rotation/B-Rack Flex/BB Good Morning 2×10/10/10 @ Bar (30s)

Strength/Power

Power Clean (Clean Pull + Power Clean)

2+2@Bar, 2+2@LBD WT, Then 5×1+1@Crispy WT

*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*18 Min Clock – 90s Rest – ALL PRETTY

Conditioning

Metcon (Time)

7RFT

6 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

35 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Time (12MinCap)

Cool Down

Partner Side Bridge Ladder 2×1-5e (60s)

*2010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)