BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

PVC Hinge 2×10 (30s)

Strength/Power

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

*If no numbers use 1RM template: S-65/95, Rx-125/185, Rx+155+/225+

*18 Min Clock – 90s Rest – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 Thruster (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Wall Angel 3×10 @ Slow Tempo (30s)

*Back Flat Against Wall

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)