BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Frog Jump/Lateral Band Walk 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo)

*Suggested HBD WT : S-Bar to 65/95, Rx-95/135, Rx+105+/155+

*Chase Each Set w/ 30s Sky Dive Hold

*16 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

3 Power Snatch (S-AC to 65/95, Rx-85/135, Rx+95+/155+)

6 Wall Ball (S-MB Thruster to AC, Rx-14/20)

9 Cal RRS

*Record Total Round + Reps

Cool Down

Russian Twists 4x20s (40s)

*S-BW, Rx-10/15, Rx+15/25

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)