BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

PVC Halo/PVC Hinge/Lateral Lunge 2x5e/10/5e (NR)

Supermans 2×10 (30s)

Strength/Power

BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*1 Rep = RDL + RDL Row

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

*60-90s Rest Between Sets – 12 Min Clock

Conditioning

Metcon (AMRAP – Reps)

Tabata (12Min)

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

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

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

Sit-Up

*5 Rounds – 30s Rest Between Sets – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)