BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

Lateral Band Walk 2x15e (30s)

Strength/Power

Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@HBD WT)

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

*16 Min Clock – 90s Rest – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

AMRAP11 (Reference 4/11)

Cash-In: 600m Run (to Damen)

3 Pull-Ups (S1-Jumping/RR, Rx-Strict/Kipping Chin, Rx+Vested)

6 Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Vested)

12 Air Squat

Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate

Record Total Reps (21 Reps Per Round)

Cool Down

Wall Angel 3×10 (30s)

*Flat Back Against Wall

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)