BPFIT POD – WOD

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circles/Shin Box Rotation/Frog Jump 2x10e/10/10 (NR)

Basic Kip 2×10 (Group Rotation)

Conditioning

Metcon (Calories)

Partner E2MIN (24MinClock)

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

8 Front Squat (S-Bar to 65/95, Rx-95/135, Rx+105+/155+)

MAX Cal RRS

*6 Rounds Each – Switch Every 2 Min

*Record Total Team Cals

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Wall Stretch (1-2 Min Each)