BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circle/Shin Box Rotation/Prone Swimmer 2x10e/10/5 (NR)

3s Pause Air Squat 2×8 (30s)

Skill Practice

Clean (18 Minutes)

1. Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

3. Front Squat 2×5 @ Bar (Group)

3. Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT

*Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

POP TEST OPTIONS – Pick One:

10-Min Assault Bike (Calories)

As many calories as possible

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

7 Minute Burpee (AMRAP – Reps)

Max Burpees in 7 minutes

Full Range of Motion

*Bottom: Hips & Chest Touch Floor

*Top: Stand Up Fully/Feet Leave Ground/Clap Above Head

Record Total Reps

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)