BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Rack Rotation + FS 2×10/5 @ Bar (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT)

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

*20 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Rounds and Reps)

4xAMRAP2 (11MinClock)

5 Hang Power Clean (S-AC to 75/115, Rx-85/135, Rx+105/155)

50 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*1 Min Between AMRAPS – Rollover Rounds – Record Total Rds + Reps

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW-5# Plate

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)