BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Standing Twists/Frog Jump 2x5e/10/10 (NR)

SL Glute Bridge 2x10e (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*Those w/ Number: base numbers off 90% of your actual 1RM

*17 Min Clock – 2 Min Rest – DEAD STOP REPS

Conditioning

Metcon (Calories)

AMRAP11

MAX Cal RRS

Every 3 Min (0-3-6-9): 5 Strict Press

S-AC to 55/75, Rx-65/95, Rx+75/115

*Record Total Cals

Cool Down

Plate Zercher Hold: 4x30s (30s)

Suggested Wt: S-15/25, Rx-25/45, Rx+45/55

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)