BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

PVC SOTS Press 2×10 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60% Then 5@70%, 3@75%, 2@80%, 1@85)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*16 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS

Conditioning

Metcon (AMRAP – Reps)

AMRAP3x3 (11MinClock)

Min0-1: MAX Push-Up (S-Elevated/Knee, Rx-C2F)

Min1-2: MAX Hang DB C&J (S-AC to 20/35, Rx-35/50)

Min2-3: MAX Goblet Squat (S-AC to 20/35, 35/50)

*1 Min Between AMRAPs – Record Total Reps

Cool Down

Hollow Hold 4x20s (40s)

*S-Static Dead Bug or Abbreviated Hollow

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)