Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Pull Plus 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Good Mornings (8@Bar, 8@LBD, Then 4×8@HBD WT)

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

*Chase Each Working Set w/ 30s Glute Bridge

*15 Minute Clock – 90s Rest – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

Thruster (S-AC to 55/75, Rx-65/95)

Pull-Up (S-Jumping/RR, Rx-Chin)

*Record Total Reps

Cool Down

Flutter Kicks 4x20s (40s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)