BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

3s Pause OHS 2×5 (Group)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*Suggested HBD WT : S-PVC to 55/75, Rx-65/95, Rx+80+/115+

*18 Min Clock – (1.5 Min Rest) – Full Depth

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

6 L-Arm DB Hang C&J (S-AC to 20/35, Rx-35/50)

6 R-Arm DB Hang C&J (S-AC to 20/35, Rx-35/50)

12 Cal RRS

*Record Total Rounds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

*Stay Hollow

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)