BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Lateral Lunge/SuperPeople 2x5e/5e/10 (NR)

Wall Angel 2×10 (30s)

Skill Practice

Push Press (18 Min)

1. F-Rack Rotation + B-Rack Rotation 2×10/10 (30s)

2. Strict Press + OH Hold @ Bar 2×3/10s (30s)

3. 3s Pause Dip @ Bar 2×3 (30s)

4. Push Press: 5@Bar, 5@50%, 3@60%, Then 4×3@70% or HBD WT

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*Rest A.N. Between Sets

Conditioning

POP TEST

Pick ONE of the Options Below

*Record Score in Wodify

10-Min Assault Bike (Calories)

As many calories as possible

10-Min Echo Bike (Calories)

As many calories as possible.

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

7 Minute Burpee (AMRAP – Reps)

Max Burpees in 7 minutes

Full Range of Motion

*Bottom: Hips & Chest Touch Floor

*Top: Stand Up Fully/Feet Leave Ground/Clap Above Head

Record Total Reps

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

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