BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

F-B Arm Swings/Bridge Reach/Hover Hold 2×10/10/15s (NR)

PVC Hinge 2×10 (30s)

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 (Calories)

AMRAP11

MAX Cal RRS

Every 3 Min (0-3-6-9): 10 Thrusters (S-Bar to 55/75, Rx-65+/95+)

*Record Total Cals

Mobilize

Kneeling Rear Delt Stretch (1 Min Each)

Wall Stretch (1 Min Each)