BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/TMC/SL GLute Bridge 2x5e/10/10e (NR)

3s Pause Air Squat 2×5 (Group)

Strength/Power

Clean ((15MinClock))

1. 3 Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Front Squat 2×10/5 (Group)

3. Clean 4×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

10 Step-Ups (S-BW to 20/35, Rx-35/50)

10 Cal RRS

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)