BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Assisted Hover Hold 2×10/10/20s (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD)

*w/2s Pause @ Bottom

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

*20 Min Clock – 2 Min Rest – PAUSE

Conditioning

Metcon (Time)

3RFT

400m Run

15 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

*Record Time (12MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)