BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR)

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

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD)

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

*18 Minute Clock – (2 Min Rest) – Full ROM

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

8 Burpee Box Step Over (S-AC, Rx-20/24)

15 Cal RRS

*Record Total Rds + Reps

Cool Down

Side Plank 3x30s Each (30s)

S-Bent Lower Leg

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)