BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

SL Glute Bridge 2x10e (NR)

Strength/Power

Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@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 (Calories)

EMOM12

Min1: 4 TGU (S-AC, Rx-20/35, Rx+35/50)

Min2: 30s MAX Cal RRS

Min3: 30s Low Plank

*Record Total Cals

Cool Down

Standing Y’s 3×12 (60s)

Suggested WT: BW-5# Plate

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)