BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

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

*If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+

*1.5-2 Min Rest Between Sets * 16 Min Clock

Conditioning

Metcon (Calories)

EMOM10

Min1: 10 Push Press (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 45s Max DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Total Cals

Cool Down

Hollow Hold: 4x20s (40s)

S-Static Dead Bug Hold

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)