Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/Alt Bridge Reach/Reverse Lunge 2×10/10/5e (NR)

Wall Angel 2×10 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

*Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+

*18 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (Time)

5RFT

4 TGU (S-AC to 20/35, Rx-35/50)

8 Burpee DB Hop (S-Step, Rx-Jump)

*Record Time (13MinCap)

Cool Down

Plate Shoulder E.R. 2x10e (NR)

*Suggested WT: 2.5-12#

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)