BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

Vertical Jump 2×5 (30s)

Strength/Power

Clean ((16MinClock))

1. 3 Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Front Squat 2×10/5 (Group)

3. Clean: Build to HBD 1 (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*Suggested Sets: 3@Bar, 3@50%, 2@70%, Then 1@80%, 1%90%, 1@95%, 1@100%, 1@100%+

*KEEP IT CRISPY

Conditioning

Metcon (AMRAP – Reps)

Tabata (9MinClock)

Push-Up (S-Knee/Elevated, Rx-C2F) – Max Reps

Air Squat – Max Reps

Flutter Kicks – Constant Movement

*6 Rounds – Record Total Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1 Min Each)