BPZONE

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2xSpeedLadder: Single In/3-Hop Single In/Icky

F-B Arm Circle/Air Squat/Pull Plus 2x10e/10/10 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

400m Run

20 Air Squat (use MB if needed)

15 Sit-Up

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

*Record Total Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

*Stay Hollow

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)