BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Good Mornings (8@Bar, 5@LBD WT, Then 4×8@HBD WT)

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

*Chase Each Work Set w/ 30s Wall Sit

*16 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

1 Deadlift (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

3 Burpee

5 Box Jump (S-Step Up to AC, Rx-20/24, Rx+24/30)

*Record Total Rds + Reps

Cool Down

Plate Shoulder E.R. 2x10e (NR)

*Suggested WT: 2.5-10#

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)