BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR)

Pull Plus 2×12 (Group Rotation)

Strength/Power

Strict Press (TEST (18Min Clock) )

Strict Overhead Press
* 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

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

*18 Minute Clock – (2 Min Rest) – Keep It Crispy

Conditioning

Metcon (AMRAP – Reps)

1MinON/1MinOff (10MinClock – Stagger Start)

10 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*5 Rounds – Record Total Reps

Cool Down

BB Skull Crusher 3×10 @ 2010 Tempo

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)