BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Snatch Grip RDL (5@Bar, 5@LBD, Then 4×8@HBD WT)

*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135

*3010 Tempo – 60s Rest Between Sets – 12 Min Clock

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

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

RRS – Max Cals

High Plank

*4 Rounds – Record Total Reps

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Pigeon Pose (1 Min Each)