BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/5e/10 (NR)

Frog Jump 2×10 (30s)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+

*18 Min Clock – 90s Rest – Keep it CRISPY

Conditioning

Metcon (Calories)

EMOM10

Min1: 12 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20)

Min2: 40s MAX Cal RRS

*Record Total Cals

Cool Down

Standing Y’s 3×12 (60s)

Suggested WT: BW-5# Plate

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)