BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR)

Pull Plus 2×10 (Group Rotation)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP24

5 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

7 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135)

9 Cal RRS

*Partner’s Switch In “A-B” Fashion (Every Movement)

*Record Total Team Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

Stay Hollow

Mobilize

Lax Ball Shoulder E.R. Smash (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)