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%, Then 4×5@70-75% or HBD WT)

*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 (AMRAP – Reps)

EMOM10

Min1: 30s MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+BMU)

Min2: 30s MAX Cal RRS

*Record Total Reps

Cool Down

Partner Plank Tap-Out Ladder 2×2-10 (60s)

*Stay Square

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Wall Stretch (1 Min Each)