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

Power Snatch + OHS (15 Minutes )

1. PVC Turnover Drill 2×3 (Group)

2. OHS + SOTS Press 2×5/5 @ PVC (Group)

3. Power Snatch + OHS: 4×2+3@HBD

*(S-Bar to 55/75, Rx-65/95, Rx+80+/135+)

*60-90s Rest Between Sets

Conditioning

Metcon (Time)

5RFT

8 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135)

40 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

Record Time (12MinCap)

Cool Down

Partner Side Bridge Ladder: 2×1-5 Each (60s)

2010 Tempo

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Static Scorpion Stretch (1 Min Each)