BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2x10e/10/10 (NR)

SuperPeople 2×10 (30s)

Strength/Power

Push Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

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

*16 Min Clock – 90s Rest – CRISPY

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 200m Run (S-150m)

Min2: 15 Air Squat (S-12, Rx-15, Rx+20)

Min2: 60s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+Vested)

Min3: REST

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

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)