BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2x10e/10/10 (NR)

Pull Plus 2×10 (30s)

Strength/Power

BB Lateral Lunges (8e@BW, 5e@LBD, Then 4x8e@HBD WT)

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

*Chase Each Set w/ 30s Glute Bridge

*16 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Reps)

AMRAP11

Cash-In: 600m Run (to Damen)

3 Pull-Ups (S1-Jumping/RR, S2-Kipping, Rx-Strict Chin)

6 Push-Up (S-Elevated/Knee, Rx-C2F)

12 Air Squat

*Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate

*Record Total Reps (21 Reps Per Round)

Cool Down

Flutter Kicks 4x20s (40s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)