Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner 2 Min Lateral Shuffle

OH Arm Swing/TMC/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

BB Lateral Lunges (8e@BW, 5e@LBD, Then 4x8e@HBD WT)

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

*Chase Each Set w/ 30s Glute Bridge

*16 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Reps)

4xAMRAP2 (11MinClock)

200m Run

MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

*1 Minute Between Rounds – Record Total Reps

Cool Down

Hollow Hold 4x20s (40s)

*S-Abbr Hollow

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)