BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

F-Rack Rotation + Pause F-Squat 2×10/3 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% 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 – Reps)

45/15 Circuit (11MinClock)

L-Arm Devil’s Press (S-AC, Rx-20/35, Rx+35/50)

R-Arm Devil’s Press (S-AC, Rx-20/35, Rx+35/50)

Sky Dive Hold

*3 Rounds – 1 Min Between Rounds

*Record Total Reps

Cool Down

Standing Y’s 3×12 (60s)

Suggested WT: BW-5# Plate

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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