BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Banded Lateral Step 2x10e (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80% or HBD WT)

*IF No Numbers, Suggested HBD WT : S-AC to 65/95, Rx-105/155, Rx+125+/185+

*2 Min Rest

*16 Min Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP10

6 Strict Press (S-Bar, Rx-55/75, Rx+65/95)

14 Air Squat

50 DUBS (S-Toe Taps/Singles)

*Record Total Reps (70 Reps Per Round)

Cool Down

Flutter Kicks: 3x30s (30s)

Stay Hollow

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)