BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

2s Pause OHS 2×5 (Group)

Strength/Power

Overhead Squat (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT)

*If no numbers use 1RM template: S-PVC to 55/75, Rx-65/95, Rx+95+/135+

*18 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

20 Cal RRS

20 Sit-Ups

15 Cal RRS

15 Sit-Ups

10 Cal RRS

10 Sit-Ups

*Record Total Rounds+Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)