BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Bent Over Row ( 5@Bar, 5@LBD WT, Then 4×8@HBD WT)

*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135

*3010 Tempo – 60s Rest Between Sets – 12 Min Clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

4 Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115)

7 Burpee Bar Hop

10 Cal RRS

*Record Total Rds + Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)