BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/PVC Hinge 2×10/10/10 (NR)

SuperPeople 2×10 (30s)

Strength/Power

Bent Over Row ( 5@Bar, 5@LBD WT, Then 4×8@HBD WT)

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

*3010 Tempo * 60-90s Rest Between Sets * 13 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU)

Min2: 30s Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

Min3: 30s Hover Hold

*Record Total Reps

Cool Down

Standing Y’s 3×10 (60s)

Suggested WT: 2.5-5#

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)