BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/TMC/Vertical Jump 2x5e/10/5 (NR)

3s Pause Air Squat 2×5 (Group)

Strength/Power

Clean ((15MinClock))

1. 3 Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Front Squat 2×10/5 (Group)

3. Power Clean + FS 4×2+3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

5 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

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

*Record Total Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)