BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Reverse Lunge/Burpee 2x5e/5e/5 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

Bench Press (3RM TEST)

5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM

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

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Options:

DUBS (S-2x Toe Tap/Singles, Rx-DUBS)

Sit-Up (S-Plank Tap Out, Rx-Sit-Up)

*Record Time (13MinCap)

Cool Down

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)