Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

90s Jumping Jack Tabata

PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR)

Strength/Power

Floor Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

*Suggested HBD WT: S-Bar to 65/115, Rx-75/135, Rx+75+/155+

*20 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

AMRAP8 (AMRAP – Reps)

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80/135)

45 DUBS (S-90 Singles/Toe Taps, Rx-45 DUBS)
*Record Total Reps (50 Reps Per Round)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)