BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Bear Crawl + Back Pedal

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

Strength/Power

Push Press (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+125/185

*18 Minute Clock – 90s Rest – Vertical Dip & Drive

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP8

8 Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

35 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Rds + Reps

Cool Down

Hollow Hold 3x20s (40s)

*S-Dead Bug or Abbr Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)