BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Lateral Lunge/Wall Angel 2×10/5e/10 (NR)

SA Push Plus 2x10e (NR)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 3@70%, 3@75%, 3+@80% )

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

*18 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (Time)

4RFT

4 TGU (S-AC to 20/35, Rx-35/50)

10 DB Swing (S-AC to 20/35, Rx-35/50)

16 Cal RRS

*Rx+Option: 5RFT Under Time Cap

*Record Time (13MinCap)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)