BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (NR)

Strength/Power

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

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*16 Minute Clock – (2 Min Rest) – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

Min2: 30s MAX Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

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

Mobilize

Lax Ball QL Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)