BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR)

SL Glute Bridge (Banded) 2x8e (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@80% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*Those w/ Number: base numbers off 90% of your actual 1RM

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

5 Power Clean (S-Bar to 65/95, Rx-95/135, Rx+115+/155+)

40 DUBS (S-Toe Tap/Single, Rx-DUBS)

*Record Total Reps (45 Per Round)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)