Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Alt Bridge Reach/Reverse Lunge 2×10/10/5e (NR)

Wall Angel 2×10 (30s)

Strength/Power

Floor Press (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT

*Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX DB Hang C&J (S-AC to 20/35, Rx-35/50)

Min2: 30s MAX Cal RRS

*Record Total Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)