BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/TMC/Air Squat 2×10/10/10 (NR)

Plate Good Morning 2×10 @ 10/15 (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (90-120s Rest) – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3

Min 0-1: DB Hang C&J (S-AC to 20/35, Rx-35/50)

Min 1-2: Squat Thrust

Min 2-3: DUBS (S-Toe Tap/Singles, Rx-DUBS)

Min 3-4: REST

*Record Total Reps

Cool Down

Pause Tricep Kickback 3x10e (30s)

Suggested WT: 5-20# (Plate or DB)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)