BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

90s Jumping Jack Tabata

PT/TMC/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT)

*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*15 Min Clock – (1.5 Min Rest) – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

EMOM12 (11MinClock)

Min1: 3 Hang Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/135+)

MIn2: 60s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

Min3: REST

*Record Total Reps

Cool Down

Partner Side Bridge Ladder 2×1-5 (60s)

*2010 Tempo

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Static Scorpion Stretch (1 Min Each)