BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Wall Reach 2×10/10/5e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (Dyce Triples)

5@Bar, 5@50%, 3@60%, Then 4×3@65-70% or HBD WT w/ 2s Pause On Last Rep

*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 (Calories)

AMRAP11

Max Cal RRS

E3MIN (0-3-6-9) Complete 5 Hang Power Clean

S-AC to 55/75, Rx-65/95, Rx+80+/115+

*Record Total Cals

Cool Down

Standing Y’s 3×12 (60s)

*Suggested WT: BW to 10#

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)