BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

SA Push Plus 2x10e (NR)

Strength/Power

Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*Suggested HBD WT if no numbers: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*Vertical Dip/Drive Focus *90s Rest Between Sets – 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

Cash-In: 400m Run

6 Hang Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95/135)

40 DUB (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Hollow Hold: 4x20s (40s)

S-Dead Bug Hold

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)