BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

PT/OHS/SOTS Press 2×10/10/10 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

*Suggested HBD WT: S-AC to 65/95, Rx-95/155, Rx+125+/185+

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (Calories)

3xAMRAP3

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

MAX Cal Bike or Ski

*1 Min Between AMRAPS – Record Total Cals

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Wall Stretch (1 Min Each)