BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR)

3s Pause Goblet Squat 2×5 @ 20/35 (30s)

Strength/Power

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

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

Min0-1: 200m Run (S-100m, Rx-200m)

Min1-2: T2B (S1-Dead Hang or Basic Kip, S2-HKR, Rx-T2B) – MAX Reps

Min2-3: Alt DB Lunge (S-AC to 20/35, Rx-35/50, Rx+40+/55+) – MAX Reps

*1 Min Between AMRAPs – Record Total Reps

Cool Down

Partner Side Bridge Ladder 2×1-5e (60s)

*2010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)