BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint + Bear Crawl (GLap Switch)

PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR)

Strength/Power

Push Press (10s OH Hold On Last Rep of Each Set)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90%

*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)

AMRAP12

25-20-15-10-5

Box Jump (S1-Step Up, S2-AC, Rx-20/24)

Sit-Up

*Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)