BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

F-Rack Rotation + B-Rack Flex 2×10/10 @ Bar (30s)

Strength/Power

Hang Power Clean (3@Bar, 3@LBD WT, Then 5×3@Crispy WT)

*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*Chase Each Work Set w/ 15s BB Rack Hold

*18 Min Clock – 90s Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

AMRAP2x4 (11MinClock)

5 Wall Walk (S1-Inchworm Variation, S2-Abbr Wall Walk)

MAX Box Jump (S1-Step Up, S2-AC, Rx-20/24)

*1 Minute Between AMRAPs – Record Total Box Jump Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

*Stay Hollow

Mobilize

Standing Lax Ball Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)