BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (90-120s Rest) – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

6 Round Tabata (10MinClock)

Push-Up (S-Elevated/Knee, Rx-C2F)

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

Air Squat (use MB if needed)

3 Rounds – 1 Min Rest – 3 Rounds

*Record Total Reps

Cool Down

Skull Crusher 3×10 (60s)

*S-Single DB 20/35, Rx-35+/45+

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball Glute Rotations (2 Spots Per Side – 10 Rotations Each)