BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR)

Air Squat 2×12 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” OH Plate Hold (S-AC, Rx-15/25, Rx+25/45)

*Record Total Team Cals

Cool Down

Partner Plate Floor Press Ladder 2×2-10 (60s)

Suggested WT: S-AC to 15/25, Rx-25/45

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)