Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circle/Shin Box Rotation/Hover Hold 2x10e/10/15s (NR)

F-Rack Rotation/B-Rack Flex/Pause Front Squat 2×10/10/5 (30s)

Strength/Power

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

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*18 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Death by Burpee (AMRAP – Rounds and Reps)

EMOM10

Burpee Plate Hop Ascending Ladder by 2’s

IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time

Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals)

2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)

Cool Down

BB Curl 3×10 @ 2010 Tempo (60s)

*Suggested WT: S-Single DB, Rx-35+/45+

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)