BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Sumo Deadlift (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (2 Min Rest) – Dead Stop Reps

Conditioning

Metcon (Calories)

EMOM10

Min1: 8 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min2: 30s MAX Cal RRS (Choose Machine You Haven’t Used This Week Yet)

*Record Total Cals

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)