Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Rig Toss @ 10/14

PT/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+95+/135+

*18 Minute Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10 (9:30Clock)

Min1: RRS (S-8/10, Rx-10/12, Rx+12/14)

Min2: 30s MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+MU)

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)