BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

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

*Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+

*18 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (Time)

For Time

21-15-9-3

Box Jump (S1-Step Up, S2-AC, Rx-20/24)

DB Snatch (S1-AC, S2-20/35, Rx-35/50)

*Record Time

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)