BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Bear Crawl + Butt Kicks 2xGlap (Partner Rest)

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (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 45/65, Rx-55/85, Rx+65+/95+

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 7 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump)

*Record Total Reps

Cool Down

Partner Side Bridge Ladder 2×1-5ea (60s)

*S-Bent Lower Leg, Rx-2010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)