Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

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

*15 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

AMRAP11 (Reference 4/12)

Cash-In: 600m Run (to Damen)

3 Pull-Ups (S1-Jumping/RR, Rx-Strict/Kipping Chin, Rx+Vested)

6 Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Vested)

12 Air Squat

*Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate

*Record Total Reps (21 Reps Per Round)

Cool Down

Flutter Kicks 4x20s (40s)

Stay Hollow

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)