BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

SL Glute Bridge 2x10e (30s)

Strength/Power

Front Rack Lunge (10@BW,10@Bar-LBD WT, Then 4×12@HBD WT(Alternating))

*Suggested HBD WT : S-AC to 55/75, RX-65/95, Rx+85+/115+

*16 Min Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

5 Strict Press (S-Bar to 55/75, Rx-65/95, Rx+80/115)

9 Air Squat (use MB if needed)

13 Cal RRS

*Record Total Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-10 (60s)

Stay Hollow

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)