BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT)

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

*18 Min Clock – 1.5 Min Rest – Alternating Legs

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx-105+/155+)

Min2: 30s MAX DUBS (S-Singles/Toe Tap, Rx-DUBS)

*Record Total Reps

Cool Down

Side Plank 3x30s Each (30s)

*S-Bend Lower Leg

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)