Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PT/TMC/Prone Swimmer 2×10/10/5 (NR)

Strength/Power

Push Press (Build to a 1RM)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

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

*20 Minute Clock – 2 Min Rest – Vertical Dip & Drive

Conditioning

Team 12-Min Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)