BPFIT

Bluprint Fitness – BPFIT

Warm-up

McKenzie Press-Up/Shin Box Rotation/Lateral Band Walk 2×10/10/10e (NR)

SuperPeople 2×10 (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% 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

*17 Min Clock – 2 Min Rest

– DEAD STOP REPS

Conditioning

Metcon (AMRAP – Reps)

EMOM12

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

Min2: 30s MAX Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Close Grip C2F)

Min3: 30s MAX Air Squat

*Record Total Reps (Vested If Appropriate)

Cool Down

Partner Side Bridge Ladder 2×1-5ea (60s)

2010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)