BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Air Squat 2×10/10/10 (NR)

Rack Rotation + Back Rack Flex 2×10/10 (30s)

Strength/Power

Front Squat ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+

*18 Minute Clock – (90-120s Rest) – Full ROM

Conditioning

Metcon (Calories)

AMRAP11

Max Cal RRS

E3MIN (0-3-6-9) Complete 5 Hang Power Clean

(S-AC to 55/75, Rx-65/95, Rx+80+/115+)

*Record Total Cals

Cool Down

Standing Y’s 3×12 (60s)

Suggested WT: BW-5# Plate

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)