Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Lateral Lunge/Squat Thrust 2×10/5e/5 (NR)

SA Push Plus 2x10e (NR)

Strength/Power

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

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*15 Min Clock – 1.5-2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM12

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

Min2: 45s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

Min3: REST

*Record Total Reps

Cool Down

Parter Plank Tap-Out Ladder 2×2-10 (30s)

Stay Square

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)