BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Pull Plus 2×10 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

Strict Overhead Press
*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+

*16 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

5 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135)

10 T2B (S-Sit Up/HKR, Rx-T2B)

200m Run

*Record Total Rds + Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)