BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Air Squat 2x5e/10/10 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% )

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*18 Minute Clock – (2 Min Rest) – Last Set Plus Set

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

6 Box Jump (S1-Step Up, S2-AC, Rx-20/24)

9 Front Squat (S-AC, S2-55/75, Rx-65/95)

12 Cal RRS

*Record Total Rds+Reps

Cool Down

BB Skull Crusher 3×10 @ 2010 Tempo

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)