BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

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

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*16 Minute Clock – 2 Min Rest – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 Hang Squat Clean (S-AC to 55/75, Rx-75/95, Rx+95+/135+)

Min2: 30s MAX Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

Prone PVC Press 3×10 (60s)

*Behind The Neck

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)