BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

PT/SL Wall Reach/Standing Twists 2×10/5e/10 (NR)

3s Pause Air Squat 2×5 (Group)

Strength/Power

Snatch Grip Deadlift ( 5@Bar, 5@LBD, Then 4×5@HBD WT)

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

*3010 Tempo w/ Flat Back Posture

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

Conditioning

Metcon (Time)

5RFT

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

15 Air Squat (use MB if necessary)

35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Time (13MinCap)

Mobilize

Standing Calf Stretch (1 Min Each)

Lying T-Spine Rotation (1 Min Each)