BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/TMC/SuperPeople 2x5e/10/10 (NR)

Strength/Power

Push Press (Strength Ladder )

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

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

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 3 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

Min2: 30s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Hollow Holds 4x20s (40s)

*S-Static Dead Bug or Abbr Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)