BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

Rack Rotation + Rack Hold 2x5e/15s (30s)

Strength/Power

Front Rack Lunge (8@BW, 8@Bar, Then 4×12@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)

3xAMRAP3 (11MinClock)

-AMRAP3: 16/20 Cal RRS + Max Pull-Ups (S-RR/Jumping, Rx-Chin)

-AMRAP3: 16/20 Cal RRS + Max Push-Ups (S-Knee/Floor Press, Rx-C2F)

-AMRAP3: 16/20 Cal RRS + Max Rep Air Squat

*1-Min Rest Between AMRAPs – Record Total Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min)