BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Frog Jump 2×10/10/10 (NR)

Banded Lateral Step 2x10e (NR)

Strength/Power

Back Rack Lunge (10@BW, 10@Bar-LBD WT, Then 4×10@HBD WT)

*IF No Numbers, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+

*15 Min Clock * 90s Rest Alternating Reps

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP8

7 DL (S-AC to 65/95, Rx-95/135, Rx+125+/185+)

50 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Rds + Reps

Cool Down

Hollow Hold: 4x20s (40s)

Stay Hollow (S-Static Dead Bug)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)