BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Rig Toss @ 10/14

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

Strength/Power

Floor Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No Numbers Use 1RM Template: S-AC to 75/135, Rx-95/175, Rx+115+/205+

*18 Minute Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

50 DUBS (S-100 Singles/Toe Tap, Rx-DUBS)

MAX Burpee Step-Up (S-AC, Rx-20/24)

*3 Rounds – 1 Min Between Rounds – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)