BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (NR)

F-Rack Rotation + Front Squat 2×10 @ Bar (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70% w/1s Pause)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*18 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

Metcon (AMRAP – Reps)

EMOM12 (11:30 clock)

Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin)

Min2: 30s MAX Push-Up (S-Knee/Elevated, Rx-C2F)

Min3: 30s Wall Sit

*Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate

*Record Total Reps

Cool Down

Triceps Kickback 3x12e (30s)

*Suggested WT: S-10/15, Rx-15+/25+

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)