BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Prone Swimmer 2×8 (30s)

Strength/Power

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

Strict Overhead Press
*IF No #’s Suggested HBD WT : S-Bar to 55/75, Rx-65+/95+

*16 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 8 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/+135+)

Min2: 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Min3: 40s MAX Squat Thrust

*Record Total Squat Thrust Reps

Cool Down

Standing Y’s 3×12 @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)