BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

Pull Plus 2×10 (30s)

Strength/Power

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

*Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min2: 40s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e (NR)

*Suggested WT: 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)