BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Basic Kip 2×10/10/10 (NR)

Good Morning 2×10 @ PVC or Bar (30s)

Strength/Power

BB RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo)

Romanian Deadlift
*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+

*Chase Each Work Set w/ 30s Glute Bridge

*18 Min Clock – 90s Rest

Conditioning

Metcon (Time)

For Time

Cash-In: 400m Run

Then 5 Rounds

3 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+Vested)

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

10 Alternating Lunge (S-BW, Rx-35/50, Rx+Vested)

Cash-Out: 400m Run

*Record Time (14MinCap)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)