Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@60-70% or HBD WT)

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*22 Minute Clock – 2+ Min Rest

Conditioning

Team 10-Min Sled Relay (AMRAP – Reps)

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Mobilize

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)