BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Frog Jump 2×12 (30s)

Strength/Power

Sumo Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100)

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

*18 Min Clock * 1-3 Min Rest *

*DEAD STOP REPS

Conditioning

Metcon (Time)

5RFT

8 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

12 Sit-Ups

50 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Time (13MinCap)

Cool Down

Plate Hammer Curl: 2-3×10 (60s)

Suggested WT: S-15/25, Rx-25/45

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)