BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Split Squat (5e@BW, 8e@Bar, 8e@LBD, Then 4x8e@HBD WT)

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

*15 Min Clock – 90s Rest – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

EMOM12 (11Min Clock)

Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

Min2: 60s MAX HSPU (S-Inchworm Variation, S2-HSPU Variation, Full HSPU)

Min3: REST

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

*Suggested WT: 2.5-10#

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)