Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

3s Pause Air Squat 2×8 (30s)

Strength/Power

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

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

*1s Pause On Rep 3 of Each Work Set

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

4 TGU (S-AC, Rx-20/35, Rx+35/50)

15 Cal RRS

*Record Total Rds + Reps

Cool Down

Flutter Kicks 4x20s (40s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)