Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

Tabata (10MinClock)

R-DB Snatch (S-AC to 20/35, Rx-35/50)

L-DB Snatch (S-AC to 20/35, Rx-35/50)

Sit Up

Low Plank

*5 Rounds – Record Total Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Wall Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)