BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR)

DL + F-Rack Rotation 2×5/10 @ Bar (30s)

Strength/Power

High Hang Power Clean (3@Bar, 3@LBD WT, Then 5×3@Crispy WT)

Barbell starts in high hang
*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*Chase Each Work Set w/ 15s BB Rack Hold

*18 Min Clock – 2+ Min Rest – ALL PRETTY

Conditioning

Death by Wall Ball (AMRAP – Rounds and Reps)

12-Minute EMOM

Wall Ball (S-AC, Rx-14/20) Ascending Ladder by 2’s

IF athlete cannot finish prescribed WB Shots in Minute: MAX Box Step Overs 20/24″ w/ MB (S-BW, Rx-14/20)

Record Total Rds + Reps (Highest Completed Rd of WB Shots + Total BSO Reps)

(Rx=14/20#)

Mobilize

Lax Ball VMO Smash (1 Min Each)

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)