BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

Snatch Grip Deadlift (18 Minutes )

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT

*If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+

* 90s Rest – Keep it CRISPY

Conditioning

Metcon (AMRAP – Reps)

E90Sx6 (9MinClock)

7 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135)

35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*6 Rounds – Last Round Complete MAX DUBS With Remaining Time

*Record DUBS From Last Round

Cool Down

Side Plank 3x30s Each (30s)

S-Bent Lower Leg

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)