BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD)

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

*18 Min Clock – 90s Rest – *Keep it CRISPY

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

Ascending Ladder by 2’s

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

Burpee DB Hop

*Record Total Reps

Cool Down

Hollow Hold 3x20s (40s)

S-Static Dead Bug Variation

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)