BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR)

SA Push Plus 2x10e (NR)

Strength/Power

Strict Press (5@Bar, 5@LBD, Then 5×5@HBD WT)

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

*60-90s Rest Between Sets – 13 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Bent Over Row (S-Bar, Rx-55/75, Rx+65+/95+)

Min2: 10 Front Rack Lunge (S-BW to Bar, Rx-55/75, Rx+65+/95+)

Min3: 45s Lateral Bar Hop (S-Beast Bar Crawl) – MAX Reps

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)