Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

Prone Swimmer 2×6 (30s)

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 (AMRAP – Rounds and Reps)

AMRAP12

4 Strict Press (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

8 Air Squat (use MB if needed)

16 Cal RRS

*Record Total Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)