Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Plate Good Morning 2×10 at 10-15# (30s)

Strength/Power

Back Squat ( 5@Bar, 5@50%, 3@60%, 2@70% Then 4×2@80-85% or HBD)

*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 (AMRAP – Reps)

EMOM12

Min1: 3 Hang Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

Min2: 7 HSPU (S-Inchworm Variation, Rx-Kipping, Rx+Strict)

Min3: 45s MAX DUBS (S-Toe Tap/Singles)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)