BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Air Squat 2×10 (30s)

Strength/Power

Bulgarian Split Squat ( 5e@BW, Then 4x8e@HBD WT)

Back Foot Elevated on Box/Bench
*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50

*2010 Tempo – 60-90s *Rest Between Sets – 13 Min Clock

Conditioning

Metcon (Calories)

EMOM10

Min1: 5 Hang Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 45s MAX Cal RRS

*Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)