BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/3s Pause Air Squat/SA Push Plus 2x10e/10/10e (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Bent Over Row (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo)

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

*15 Min Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 8 S2OH (S-AC to 65/95, Rx-80/115, Rx+95+/135+)

Min2: 40s MAX Air Squat (use MB if needed)

*Record Total Reps

Cool Down

Hollow Hold 4x20s (40s)

S-Static Dead Bug or Abbr Hollow

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)