BPFIT

Bluprint Fitness – BPFIT

Warm-up

OH Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR)

3s Pause Air Squat 2×5 (Group)

Strength/Power

Thruster (5@Bar, 5@LBD, Then 5×5@HBD WT)

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80/115

*3010 Tempo – 60s Rest Between Sets – 12 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS)

MIn2: 30s Plate Zercher Hold (S-10/15, Rx-15/25)

*Record Total Reps

Mobilize

MOBILIZE

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)