Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/SL Glute Bridge 2×10/10/10 (NR)

Pull Plus 2×10 (30s)

Strength/Power

Split Squat (8e@Bar, 5e@LBD WT, 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)

AMRAP8

Ascending Ladder by 2’s

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

T2B (S-Sit Up/HKR, Rx-T2B)

*Record Total Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggest WT: 2.5-5#

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)