BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/10/5 (NR)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

Strict Overhead Press
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+75+/105+

*Chase Each Work Set w/ 30s Sky Dive Hold

*18 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

Alt Pistol (S1-Alt Lunge, S2-Pistol Variation, Rx-Pistol)

Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50)

*Record Total Reps

Cool Down

Flutter Kicks 4x20s (40s)

*Stay Hollow

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)