Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR)

Prone Swimmer 2×6 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*18 Minute Clock – (2 Min Rest) – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

Tabata (13MinClock)

Alt DB Snatch (S-AC to 20/35, Rx-35/50)

Alt DB Lunge (S-AC to 20/35, Rx-35/50)

Sit-Up

*8 Rounds – 1 Min Rest After Round 4 – Record Total Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lax Ball Should E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)