BPFIT – Wed, Dec 14

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

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

3s Pause Goblet Squat 2×5 @ 20/35 (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

45/15 Circuit (11:45MinClock) (AMRAP – Reps)

Box Jump (S-AC or Step Up, Rx-20/24)

Squat Thrust

Sit-Up
*3 Rounds – 1 Min Rest Between Rounds – Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)