BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

SuperPeople 2×10 (30s)

Strength/Power

Deadlift (20 Minutes (1RM))

8@30-50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*Those w/ Number: base numbers off 90% of your actual 1RM

* 2-3 Min Rest * DEAD STOP REPS

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Plate Hug (25+/45)

*Record Total Team Cals

Mobilize

Lax Ball QL Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)