BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

SL Glute Bridge 2x10e (NR)

Strength/Power

Deadlift (Work up to 1RM)

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

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

*22 Minute Clock – 2+ Min Rest

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

P1 – MAX Cal RRS

P2 – Plate Hug (25+/45)

*Switch Every 45s – Record Total Team Cals & Machine Used

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)