Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Back Squat (18 Minutes to find 3RM)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, Then 1-2 Sets to Find 3RM (80-90%)

*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)

AMRAP10

Max Cal RRS

Every 2 Min (2-4-6-8): Complete 8 Burpees

S-6 Burpee, Rx-8 Burpee, Rx+10 Burpee

*Record Total Cals

Mobilize

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)