BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Pull Plus 2×12 (Group Rotation)

Strength/Power

Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT)

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

*16 Min Clock – (90s Rest) – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s Max Pull-Up (S-RR/Dead Hang, Rx-Chin/C2B, Rx+BMU)

Min2: 30s MAX Cal RRS

*Record Total Reps

Cool Down

Hollow Hold: 4x20s (40s)

S-Static Dead Bug

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)