BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Pull Plus 2×12 (Group Rotation)

Strength/Power

BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – (90s Rest) – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

AMRAP11

Cash-In: 600m Run (to Damen)

3 Pull-Ups (S1-Jumping/RR, Rx-Strict Chin)

6 Push-Up (S-Elevated/Knee, Rx-C2F)

12 Air Squat

*Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate

*Record Total Reps (21 Reps Per Round)

Cool Down

Partner Side Bridge Ladder 2×1-5each (60s)

2010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)