BPFIT – Wed, Feb 1

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Transfer @ 14/20

OH Arm Swing/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3@@70%, 3@75%, 3+@80% or HBD WT)

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

*18 Min Clock – 2+ Min Rest – ALL PRETTY

Conditioning

Team 12-Min Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Mobilize

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)