BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Snatch Grip Deadlift (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT

*Suggested HBD WT : S-AC to 95/135, Rx-125/185, Rx+155+/225+

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP8

3 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

6 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

9 Burpee Bar Hop (S-Step)

*Record Total Rds + Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW-5# Plate

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)