BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Rack Rotation + Back Rack Flex 2×10/10 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*18 Min Clock – (90-120s Rest) – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

12 Alt Hang DB Hang C&J (S-AC to 20/35, Rx-35/50)

35 DUBS (S-Toe Tap/Singles, Rx-DUBS0

*Record Total Reps (47 Per Round)

Cool Down

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

2010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Walk Stretch (1 Min Each)