BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/SL Glute Bridge 2×10/10/10 (NR)

Strength/Power

Single Leg Deadlift (SLDL) (8@BW, 5e@LBD, Then 4x8e@HBD WT)

*Suggested HBD WT : S-BW to 20/35, Rx-35/50

*Chase Each Set w/ 30s Glute Bridge

*16 Min Clock – 90s Rest – Slow Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX Thruster (S-AC to 55/75, Rx-65/95, Rx+85/115)

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

*Record Total Reps

Cool Down

Hollow Hold 4x20s (40s)

*S-Static Dead Bug/Abbr Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

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