BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

OH Arm Swings/Reverse Lunge/Superman 2×10/5e/10 (NR)

BW TGU 2x1e (Group)

Strength/Power

Turkish Get Up (4×6@HBD WT (12MinClock))

*3 Unbroken On Each Side For Work Sets

*Suggested WT: S-BW to AC, Rx-20/35, Rx+35/50

60-90s Rest Between Sets – 12 Min Clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

5 Bent-Over Row

5 Strict Press

5 Front Squats

15 Cal RRS

Bar Remains Unchanged: S-Bar, Rx-55/75, Rx+65/95

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)