BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR)

3s Pause Air Squat 2×5 (30s)

Strength/Power

Thruster ( 4×8@HBD WT)

Thruster (15-18 Min)

1. Rack Rotation + Back Rack Flex 2×10/10 (Group)

2. Thruster 2×5 @ Bar (Group)

3. Thruster: 4×8@HBD WT

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

*Rest A.N. Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 BB Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80/115)

Min2: 30s MAX Burpee

*Record Total Reps

Cool Down

Plate Shoulder E.R. 2-3x10e (30s)

Suggested WT: 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)