Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Alt Bridge Reach/Air Squat 2x5e/5e/10 (NR)

F-Rack Rotation + OH Hold 2×10/15s @ Bar (30s)

Strength/Power

Strict Press (Plus Set)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% or HBD WT

*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 (Time)

3RFT

7 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

10 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135)

400m Run

*Record Time (13MinCap)

Cool Down

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

*Suggested WT: 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)