BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR)

Supermans 2×10 (30s)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 4×8@HBD WT)

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

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

Conditioning

Metcon (Time)

E4MIN (16MinClock)

400m Run

*Focus on CONSISTENCY – pick a pace you can maintain for all 4 rounds

*Record Total Time All 4 Runs

Mobilize

Lying Hamstring Stretch (1 Min Each)

Standing Hip Flexor Stretch (1 Min Each)

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