BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/Air Squat 2×10/10/10 (NR)

Plate Good Morning 2×10 @ 10+ (30s)

Strength/Power

Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

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

*15 Min Clock – 2 Min Rest – DEAD STOP REPS

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Ascending Laddy by 2’s

S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Air Squat

*Record Total Reps

Cool Down

BB Curl: 3×10 @ HBD WT (60s)

Suggested WT: Rx-Bar, Rx+45+/55+

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)