BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

BB RDL ( 8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo)

Romanian Deadlift
*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+

*16 Min Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Push-Ups (S-Knee/Elevated, Rx-C2F)

Min2: 15 Air Squat (use MB if needed)

Min3: 45s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Side Plank 3x30s Each (30s)

S-Bent Lower Leg

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)