BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

PVC Hinge 2×10 (30s)

Movement Prep

1. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

2. Tempo Power Clean 2×3 @ Bar (Group)

3. Thruster 2×5 @ Bar (Group)

Conditioning

Grind Games 21.2 (AMRAP – Reps)

AMRAP7 (0-7)

Ascending Ladder by 2’s

Power Clean (S-AC to 65/95, Rx-95/135)

HSPU (S-Push-Up Variation, Rx-HSPU)

*Record Total Reps

*3 Min Rest (7-10)

Grind Games 21.2b (Weight)

5 Min (10-15)

Establish 1RM Thruster (from ground)

*Record Highest Completed Weight

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)