BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Lateral Lunge/SuperPeople 2x5e/5e/10 (NR)

Skill Practice

Sandbag Practice (Drills)

1. Lap Clean 2×3

2. SB Carry 2x1GLap

Option1: SB Carry Sets of 1-2 Gym Laps (Rest A.N.)

Option2: SB G2OS Sets of 2-4 (Rest A.N.)

Option3: 4 SB G2OS + 1 GLap Carry (Rest A.N.)

Suggested HB WT: 75+/100+

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

35 DUBS (S-70 Toe Taps/Singles, Rx-DUBS)

*Record Total Rds + Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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