BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Wall Reach 2×10/10/5e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Back Squat (16 Minute Clock )

5@Bar, 5@50%, 3@65%, Then, 3@70%, 3@75%, 3+@80% or HBD WT

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

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

7-Min TGU (AMRAP – Reps)

Complete as many TGUs in 7 minutes switching every rep.

S-BW to AC, Rx-20/35, Rx+35/50

*Record Total Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lax Ball Shoulde E/R Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)