BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Air Squat 2x5e/10/10 (NR)

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

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+

*18 Minute Clock – (2 Min Rest) – Full ROM

Conditioning

Metcon (Time)

3RFT

400m Run (S-200m)

12 T2B (S1-Leg Raise, S2-HKR, Rx-T2B)

*Record Time(13 Min Cap)

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)