BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Prone Swimmer 2×8 (30s)

Strength/Power

Front Rack Lunge (10@Bar, 8@LBD WT, Then 4×10@HBD WT)

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

*60-90s Rest Between Sets – 15 Min Clock

Conditioning

Metcon (Calories)

90sON/90sOFF

12 T2B (S-15 Sit-Ups/HKR, S2-8 T2B, Rx-12 T2B)

MAX Cal RRS

4 Rounds – Record Total Cals

Cool Down

DB E.R. 3x10e (30s)

Suggested WT: 5-10#

Mobilize

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (1 Min Each)