BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Standing Twist/Reverse Lunge 2x5e/10/5e (NR)

Wall Angel 2×10 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD)

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

*18 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 TnG Power Clean (S-AC to 65/95, Rx-85/135, Rx+105+/155+)

Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Side Plank 3x30s Each (30s)

*S-Bent Lower Leg, Rx-Legs Stacked

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)