BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Basic Kip 2×10 (30s)

Conditioning

Metcon (AMRAP – Reps)

EMOM21

Min1: 30s T2B (S-Sit Up/HKR, Rx-T2B)

Min2: 30s Push-Up (S-Knee/Elevated, Rx-C2B)

Min3: 30s Air Squat

*Record Total Reps

Cool Down

Plate Shoulder E.R. 2x10e @ Slow Tempo (30s)

Suggested WT: 2.5-10#

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)