BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PVC Halo/Reverse Lunge/PVC Hinge 2x5e/5e/10 (NR)

Skill Practice

Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*IF No #’s Use HBD Template: S-AC to 65/95, Rx-95/135, Rx+125+/185+

*5 Prone Swimmers After Each Set

*18 Min Clock – 1.5 Min Rest – Dead Stop Reps

Conditioning

Metcon (Time)

3 Rounds

12 DB Walking Lunge (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

12 Burpee DB Hop

400m Run (S-200m Run)

*Mandatory 1 Min Rest Between Rounds

*Record Finish Time

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)