BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

F-Rack Rotation + F-Squat 2×10/5 (30s)

Strength/Power

Front Squat (18 Min Clock )

5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause

*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 – Reps)

EMOM10

Min1: 30s MAX Pull-Up (S-Jumping RR, Rx-Chin/C2B, Rx+BMU)

Min2: 30s MAX DUBS (S-Toe Tap/Singles)

*Record Total Reps

Cool Down

Skull Crusher 3×10 (60s)

S-Single DB 20/35, Rx-35+/45+

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)