Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Locomotor Movements 5 MIn

Assisted Hover Hold 2x30s (30s)

Strength/Power

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

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

45/15 Circuit (11MinClock) (AMRAP – Reps)

Alt DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

Box Step-up20/24″ (S-AC to 20/35, Rx-35/50, Rx+40+/55+)

Burpee DB Hop (S-Step, Rx-Jump)
*3 Rounds – 1 Min Between Rounds *Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)