16
May
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PT/Lateral Lunge/PVC Hinge 2×10/5e/10 (NR)
Prone Swimmer 2×6 (30s)
Strength/Power
BB Dead Row ([email protected], [email protected] WT, Then 4×[email protected] WT)
1 Rep = RDL + RDL/Bent-Row
*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: 7 S2OH (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 or Hollow Variation
Mobilize
Lax Ball Standing Trap Smash (1 Min Each)
Pigeon Pose (1 Min Each)