BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR)

Prone Swimmer 2×5 (15s)

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

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

*15 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (Weight)

EMOM12 (Stagger Start)

Min1: 3 Power Snatch (S-PVC to 55/75, Rx-65/95, Rx+95/135)

Min2: 6 OHS (S-PVC to 55/75, Rx-65/95, Rx+95/135)

Min3: 200m Run (S-150m, Rx-200m)

*Record Weight Used

Cool Down

Hollow Hold 3x20s (40s)

Stay Hollow

Mobilize

Pigeon Pose (1 Min Each)

Lateral Highway Stretch (1 Min Each)