BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

Wall Angel 2×10 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@75, Then 4×2@80%,HBD)

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

Conditioning

Metcon (Calories)

E2MIN (10MinClock)

5 Front Squat (S-Bar to 65/95, Rx-95/135, Rx+105+/155+)

10 Cal RRS

*5 Rounds – Last Round Complete MAX Cal RRS w/ Remaining Time

*Record Cals From Last Round

Cool Down

Hollow Hold 4x20s (40s)

S-Static Dead Bug

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)