BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Triceps Stretch (1 Min Each)

PVC Halo/Air Squat/SA Push Plus 2×10/10/10e (NR)

Strength/Power

Push Press (Strength Ladder )

1. Rack Rotation + OH Hold 2×10/15s (Group)

2. Push Press 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT

*60-90s Rest Between Sets

*16 Min Clock

Conditioning

Metcon (AMRAP – Reps)

E2MIN (10MinClock)

6 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

8 Front Squat (same WT as above)

6 Burpee

5 Rounds – Last Round MAX Burpees – Record Reps

Mobilize

Lying T-Spine Rotation (1 Min Each)

Wall Stretch (1 Min Each)