BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

B-Rack Flex/F-Rack Rotation/Front Squat 2×10/10/5 @ Bar (30s)

Strength/Power

Power Clean + Front Squat (Work up to crispy HBD 1+1)

3+3@Bar, 3+2@LBD, Then 3+1@HBD, 2+1@HBD, 2+1@HBD, 1+1@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 (Time)

3RFT

15 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20

400m Run

*Record Time (13MinCap)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)