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 (5@Bar, 5@LBD WT, Then 4×5@HBD 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)