BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (30s)

SL Wall Reach 2x8e (NR)

Strength/Power

Back Rack Lunge ( 8@BW, 8@Bar, Then 4×10@HBD WT)

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

*60-90s Rest Between Sets – 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

Min2: 30s MAX Cal RRS

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)