BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Prone Swimmers 2×6 (30s)

Skill Practice

Rack Position Prep (Group)

1. Kneeling Lat Stretch: 1 Min Each

2. Rack Rotation + Back Rack Flex: 2×10/10 (30s)

3. Front Squat + S2OH: 2×5/5 (30s)

Conditioning

Metcon (Weight)

DT EMOM15

Min1: 12 DL

Min2: 9 Hang Power Clean

Min3: 6 Push Jerk

S1-Bar to 65/95, S2-80/115, Rx-105/155

*Record Weight Used

Cool Down

Skull Crushers 3×12 at 3010 Tempo (60s)

Suggested WT: S-Single DB 20-35, Rx-Bar 35/45, Rx+Slower Tempo

Mobilize

Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each)

Lying Hip I/R Stretch (1 Min Each)

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