BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Shin Box Rotation/Rev Lunge 2×10/10/5e (NR)

SL Wall Reach 2x5e (30s)

Strength/Power

Lateral Lunges (5e@BW, 5e@Bar, Then 4x8e@HBD WT)

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets – 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s Max Pull-Ups (S-Jumping/RR, Rx-Chin)

Min2: 30s Max Push-Up (S-Knee/Floor Press, Rx-C2F)

Min3: 30s Max Air Squat

*Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)