BPZONE

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

F-B Arm Circle/Lateral Lunge/Wall Angel 2x10e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP22

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

12 Push-Up (S-Elevated/Knee, Rx-C2F)

15 Air Squat (use MB if needed)

18 Cal RRS

*If applicable – wear a 14/20 lbs vest

*Record Total Rds + Reps

Cool Down

Partner 5 Min Farmer Carry (Switch Every 30s)

*2xDB/KB: S-20/35, Rx-35+/50+

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)