BPSTREGNTH

Bluprint Fitness – BPSTRENGTH

Warm-up

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

BB RDL (5@Bar, 5@LBD, Then 4×8@HBD WT)

Romanian Deadlift
*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135

*3010 Tempo – 60s Rest Between Sets – 12 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Min2: 60s Max Cal RRS

Min3: Rest

*4 Rounds – Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)