BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR)

Strength/Power

Push Press (5@Bar, 3@LBD WT, Then 4×3@HBD WT)

*Suggested HBD WT: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*Chase Each Set w/ 5 Slow Tempo Prone Swimmer

*18 Min Clock – 2 Min Rest Between Sets – Dip & Drive Focus

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

T2B (S-Sit Up/HKR, Rx-T2B)

Box Jump (S-AC, Rx-20/24, Rx+24/30)

*Record Total Reps

Cool Down

Standing Y’s 2-3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)