BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Reverse Lunge/Squat Thrust 2x5e/5e/5 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75%)

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

*18 Minute Clock – (2 Min Rest) – Last Set Plus Set

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

Ascending Ladder by 2’s

Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50)

Alt Pistol (S1-BW/DB Lunge, S2-Pistol Variation, Rx-Pistol)

*Record Total Reps

Cool Down

Skull Crusher 3×10 (60s)

*S-Single DB 20/35, Rx-35+/45+

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)