Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/Shin Box Rotation/Lateral Lunge 2×10/10/5e (NR)

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*Chase Each Set w/ 5 Prone Swimmers at Slow Tempo

*16 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

Pistols (S1-Lunge, S2-Pistol Variation, Rx-Pistol)

DB Snatch (S1-AC, S2-20/35, Rx-35/50)

*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)