BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Frog Jumps 2×12 (30s)

Strength/Power

Deadlift (DL: 5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90%)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – 2 Min Rest – Dead Stop Reps

Conditioning

Metcon (Calories)

3xAMRAP3 (11MinClock)

4 TGU (S-BW to 20/35, Rx-35/50)

MAX Cal RRS

*1 Min Rest Between AMRAPs – Record Total Cals & Machine Used

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

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

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)