Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint + Bear Crawl (GLap Switch)

PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR)

Strength/Power

Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*Suggested HBD WT: S-AC to 55/75, Rx-80/115, Rx+95+/135+

*16 Minute Clock – 90s Rest – Vertical Dip & Drive

Conditioning

AMRAP10 (AMRAP – Rounds and Reps)

4 TGU (S-AC, Rx-20/35, Rx+35/50)

35 DUBS (S-70 Toe Tap/70 Singles, Rx-35 DUBS)
*Record Total Rounds + Reps

Cool Down

Flutter Kicks 4x20s (40s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)