BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Wall Reach 2×10/10/5e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT)

*If no numbers use 1RM template: S-PVC to 55/75, Rx-65/95, Rx+95+/135+

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

5 Sumo DL (S-AC to 95/135, Rx-125/185, Rx+155/225)

10 Burpee Bar Hop (S-Step, Rx-Jump)

50 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Rds + Reps

Cool Down

Side Plank 3x30s (30s)

*S-Bent Bottom Leg

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)