Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Vertical Jump 2x5e/10/5 (NR)

F-Rack Rotation/B-Rack Flex/BB Good Morning 2×10/10/10 @ Bar (30s)

Strength/Power

Power Clean (3@Bar, 3@LBD WT, Then 5×2@HBD Crispy WT)

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

*18 Min Clock – 90s Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

AMRAP2x4 (11MinClock)

12 Box Step Up @ 20/24″ (S-AC to 20/35, Rx-35/50)

MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*1 Minute Between AMRAPs – Record Total DUBS

Cool Down

Prone Swimmer 2×8 (60s)

*Slow Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)