BPFIT

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 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD)

*2s Pause

*If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+

*18 Min Clock – 90s Rest – Keep it CRISPY

Conditioning

Metcon (Time)

3RFT (15MinCap)

8 Hang Power Clean (S1-AC to 65/95, S2-80/135, Rx-105/155)

8 S2OH (Same WT As Above)

400m Run

*Record Time

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)