BPFIT – Mon, Feb 20

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

F-Rack Rotation + Back Rack Flex 2×10/10 (NR)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

Strict Overhead Press
*Suggested HBD WT: S-AC to 55/75, Rx-75/95, Rx+85+/125+

*18 Minute Clock – 2 Min Rest

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 5 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min2: 30s MAX Burpee Bar Hop
*Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)