BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/3s Pause Air Squat 2×10/10/8 (NR)

Basic Kip 2×10 (Group Rotation)

Strength/Power

Back Squat ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx-C2B)

Min2: 30s MAX Push-Up (S-Knee/Elevated, Rx-C2F)

Min3: 30s Wall Sit

*Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate

*Record Total Reps

Cool Down

Side Plank 3x30s Each (30s)

S-Bent Bottom Leg

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)