Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

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

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*16 Minute Clock – (1.5-2 Min Rest) – ALL CRISPY

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

3 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+85/135)

6 OHS (same wt as above)

400m Run

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-4 Each Side (60s Rest)

*2010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)