BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

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

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*16 Minute Clock – 2 Min Rest – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 6 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185)

Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump)

*Record Total Reps

Cool Down

Partner Side Bridge Ladder 2×1-5e (30s)

*2010 Tempo

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)