BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – (90s Rest) – Keep it CRISPY

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

7 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

10 Alt DB Lunge (S1-BW, S2-20/35, Rx-35/50)

50 DUBS (S1-50 Singles, S2-30 DUBS, Rx-50 DUBS)

*Record Total Rds + Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW-5# Plate

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)