BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Skip + Back Pedal

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – 2 Min Rest – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

0-1: Wall Walk (S-Inchworm/Abbr WW, Rx-Full ROM WW)

1-2: Box Jump Over (S-Step Up&Over to AC, Rx-20/24)

2-3: Plate Hug (S-AC to 15/25, Rx-25+/45)

*1 Minute Between AMRAPs – Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)