BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

90s Jumping Jack Tabata

PT/Shin Box Rotation/PVC Hinge 2×10/10/10 (NR)

Strength/Power

BB Dead Row (5@Bar, 3@LBD WT, Then 4×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*Chase Each Work Set w/ 3 Vertical Jumps

*16 Min Clock – 90s Rest – Slow Tempo

Conditioning

Metcon (Calories)

EMOM12 (11:30MinClock)

Min1: 3 TGU (S-BW to AC, Rx-20/35, Rx+35/50) – Switch Arms Each Round

Min2: 30s RRS – Max Cals

*Record Total Cals

Cool Down

Pilates Sit-Up 3×10 (30s)

*Slow Tempo

Mobilize

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)