BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski/Run

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

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

*Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+

*20 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Cash-In: 400m Run

8 Pistol (S-DB Lunge/Pistol Variaiton, Rx-Pistol)

8 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

*Record Total Reps

Cool Down

Flutter Kicks 3x20s (40s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)