BPZONE

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR)

TGU 2x1ea (30s)

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit (20MinClock)

TGU (S-AC, Rx-20/35, Rx+35/50) – Max Reps

Sky Dive Hold

Squat Thrust – Max Reps

Goblet Hold

Box Step Up (S-AC, Rx-20/35, Rx+35/50)

Glute Bridge

*3 Rounds – Min Between Rounds

– Record Total Reps

Cool Down

Standing YTL 3x8e @ BW-5#

Controlled Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying T-Spine Rotation (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)