BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/TMC/Air Squat 2×10/10/10 (NR)

Plate Good Morning 2×10 @10/15 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Calories)

EMOM12

Min1: 10 Box Jumps (S1-Step Up, S2-AC, Rx-20/24)

Min2: 60s MAX Cal RRS

Min3: REST

*4 Rounds – Record Total Cals

Cool Down

Skull Crusher 3×10 (60s)

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

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)