BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Lateral Lunge/Pull Plus 2×10/5e/10 (NR)

SL Glute Bridge 2x10e (NR)

Strength/Power

Front Rack Lunge (10@BW, 10@Bar-LBD WT, Then 4×12@HBD WT)

*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*15 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

12 T2B (S-Sit Up/HKR, Rx-T2B)

15 Cal RRS

*Record Total Rds + Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)