BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

PT/Shin Box Rotation/Burpee 2×10/10/5 (NR)

Pull Plus 2×10 (Group Rotation)

Strength/Power

Push Press (5@Bar, 5@LBD, Then 5×5@HBD WT)

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets – 14 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12 (13MinClock)

Min1: 30s Pull-Up (S-Jumping/RR, Rx-Chin)

Min2: RRS Cals (S-7/9, Rx-9/11)

*Record Total Pull-Up Variation Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Kneeling Lat Stretch (1 Min Each)