BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circle/Shin Box Rotation/Vertical Jump 2x10e/10/5 (NR)

Wall Angel 2×10 (30s)

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

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

*Chase Each Set w/ 30s Sky Dive Hold

*16 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 6 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+85+/135+)

Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump)

*Record Total Reps

Cool Down

Banded Tricep Pushdown 3×12 (30-60s Rest)

*2010 Tempo

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)