BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (NR)

SA Push Plus 2x10e (NR)

Strength/Power

Floor Press (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, Then Sets of 1 Working to HBD WT or 1RM

*Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

90sOn/90sOff (12MinClock)

8 HSPU (S1-5 Inchworm, S2-3 WW Variation, Rx-8 HSPU)

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

*4 Rounds – Record Total Reps

Cool Down

Wall Angel 3×10 (30s)

*Keep Back Flat Against Wall

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)