BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10e (NR)

DL/F-Rack Rotation/Power Position Rack Hold 2×5/10/15s @ Bar (30s)

Strength/Power

Power Clean (Working up to Crispy HBD 1)

5@Bar, 3@LBD WT, 2@LBD WT, Then 6×1@HBD WT Building To Crispy 1RM

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

*20 Min Clock – 90s Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 Bent-Over Row (S-35/45, Rx-55/75, Rx+65/95)

Min2: 30s MAX DUBS (S1-Toe Tap, S2-Single, Rx-DUBS)

*Record Total DUB Reps

Cool Down

Wall Angel 2×10 (30s)

*Slow Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)