Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (NR)

Strength/Power

Push Press (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@75-80% or HBD)

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

*18 Minute Clock – 2 Min Rest – Vertical Dip & Drive

Conditioning

Metcon (Calories)

AMRAP11

MAX Cal RRS

Every 2 Min (0-2-4-6-8): Complete 8 Front Squats

S-AC to 55/75, Rx-65/95, Rx+95+/135+

*Record Total Cals

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)