BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@75, Then 4×2@80% )

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*18 Minute Clock – (2 Min Rest)

Conditioning

Metcon (AMRAP – Reps)

E2MIN (10MinClock)

5 Hang Squat Cleans (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)

10 Burpee Bar Hops (S-Step, Rx-Jump)

*5 Rounds – Last Round Complete MAX BBH With Remaining Time

*Record Burpee Reps of Last Round

Cool Down

Flutter Kicks 4x20s (40s)

Stay Hollow

Mobilize

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)