Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

90s Jumping Jack Tabata

PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Bulgarian Split Squat (8e@BW, Then 4x8e@HBD WT)

Back Foot Elevated on Box/Bench
*Chase Each Work Set w/ 30s Glute Bridge

*Suggested WT: S-BW to 20/35, Rx-35/50

*90s Rest – 13 Min Clock

Conditioning

Metcon (Time)

4RFT (16MinCap)

4 TGU (S-AC to 20/35, Rx-35/50)

400m Run (S-200m, Rx-400m)

*Record Time

Cool Down

Partner Plank Tap-Out Ladder 2×2-10 (60s)

Stay Square

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)