Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Supported Squat Hold 2×10/10/20s (NR)

Air Squat 2×10 (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 (Time)

5RFT

9 Hang Power Clean (S1-AC to 65/95, S2-85/115, Rx-105/155)

9 Burpee Bar Hop

*Record Time (13MinCap)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)