Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SA Push Plus 2×10/10/10e (NR)

F-Rack Rotation + Thruster 2×10/5 @ Bar (30s)

Strength/Power

Push Press (Strength Ladder )

*Push Press Strength Ladder: 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

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

*18 Minute Clock – (2 Min Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

4xAMRAP2 (11MinClock)

5 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

35 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*1 Min Between AMRAPs

* Rollover Rounds

* Record Total Rds + Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

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

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)