BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Frog Jump 2x5e/10/10 (NR)

Pull Plus 2×10 (Group Rotation)

PVC Turnover Drill 2×3 (Group)

Strength/Power

Power Clean (5@Bar, 3@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+

*90s Rest * Fast Elbow Focus * 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

90sON/90sOFF (12MinClock)

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

12 Air Squat

MAX Burpee

4 Rounds – Record Total Burpee Reps – Vested Option

Cool Down

Plate Shoulder E.R. 2-3x10e (30s)

Suggested WT: 2.5-10#

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)