BPZONE

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

F-B Arm Circle/Reverse Lunge/Prone Swimmer 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

3xAMRAP7 (25MinClock)

8 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

12 DB Lunge (S-AC to 20/35, Rx-35/50)

15 Sit- Up

20 Cal RRS

*2 Min Rest Between AMRAPS – Rollover Rounds

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 3×1-5e (60s)

2010 Tempo

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)