BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circles/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR)

Reverse Lunge 2×10 @ BW (30s)

Strength/Power

Split Squat (5e@Bar-LBD WT, Then 4x8e@HBD WT)

*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+ 80+/115+

*15 Min Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

4 Hang Power Clean (S-Bar to 65/95, Rx-95/135, Rx+105+/155+)

8 Burpee Bar Hop (S-Step)

12 Air Squat (use MB if needed)

*Record Total Rds + Reps

Cool Down

Plate E.R. 3×10 each at 2010 Tempo

Suggested WT: 2.5-10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)