BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/Shin Box Rotation 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (20 Minutes )

*5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

IF No Numbers Use 1RM *Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*Those w/ Number: base numbers off 90% of your actual 1RM

*20 Min Clock – 2-3 Min Rest – ALL PRETTY

Conditioning

Metcon (Calories)

Partner 9-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Plate Zercher Hold (S-15/25, Rx-25+/45)

*Record Total Team Cals

Mobilize

Lax Ball VMO Smash (1 Min Each)

Kneeling Forearm Stretch (1 Min)