Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Air Squat/SL Wall Reach 2×10/10/10 (NR)

Power Clean + F-Rack Rotation 2×5/10 @ Bar (30s)

Strength/Power

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

*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+85+/135+

16 Min Clock

*1.5 Min Rest

*Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

Min2: 30s MAX Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

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

*2010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)