BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint Relay

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

Strength/Power

Front Squat (5-3-1 Pause)

5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*20 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

P1 – MAX Cal RRS

P2 – Plate Hug (25+/45)

*Switch Every 45s – Record Total Team Cals

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)