BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Oklahoma Sprint Relay

OH Arm Swing/TMC/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Split Squat (10e@BW, 5e@LBD, Then 3x8e@HBD WT)

*IF No Numbers Use HBD Template: S-BW to 55/75, Rx-65/95, Rx+80+/115+

*18 Min Clock – 1.5 Min Rest – 2010 Tempo

Conditioning

Metcon (Weight)

EMOM10

Min1: 3 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125+/185+)

Min2: 200m Run (S-100m)

*Record Heaviest CRISPY Clean Weight

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)