BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

Air Squat 2×10 (30s)

Strength/Power

Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@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: 3 Snatch (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Hollow Hold: 4x20s (40s)

S-Static Dead Bug

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)