BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Bridge Reach/Air Squat 2×10/10/10 (NR)

SL Glute Bridge 2x10e (30s)

Strength/Power

Bulgarian Split Squat (5e@BW, Then 4x8e@HBD WT)

Back Foot Elevated on Box/Bench
*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50

*2010 Tempo – 60-90s Rest Between Sets – 13 Min Clock

Conditioning

Metcon (AMRAP – Reps)

90sOn/90sOff (12MinClock)

3 Pull-Ups (S-Jumping/RR, Rx-Kipping Chin, Rx+Strict Chin)

6 Push-Ups (S-Knee/Elevated, Rx-C2F)

9 Air Squats

4 Rounds – Record Total Reps

Mobilize

Pigeon Pose (1 Min Each)

Chest Stretch (1 Min Each)