BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2x5e/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Good Mornings (8@Bar, 5@LBD WT, Then 4×8@HBD WT)

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

*Chase Each Work Set w/ 30s Wall Sit

*16 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM10

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

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

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e (NR)

*Suggested WT: 2.5-12#

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)