BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press-Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR)

SL Glute Bridge 2x10e (NR)

Strength/Power

Deadlift (Work up to HBD 1)

5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT

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

*21 Minute Clock – 2 to 3 Min Rest – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min 0-1: Max Sit-Ups

Min 1-2: Max Cal RRS

Min 2-3: REST

Cool Down

Wall Angel 3×10 @ Slow Tempo (60s)

Back Flat Against Wall

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)