BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/SuperPeople 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (90-120s Rest) – Dead Stop Reps

Conditioning

Metcon (Time)

3RFT (12MinCap)

8 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

13 Air Squat (use MB if needed)

500m Row/Ski OR 20/25 Cal Bike

*Record Time

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

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

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)