BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Vertical Jump 2x5e/10/5 (NR)

Plate Good Morning 2×10 @ 15-25# (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80%)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (90-120s Rest) – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 Box Jumps (S1-Step Up, S2-AC, Rx-20/24)

Min2: 40s MAX Wall Walk (S1-Inchworm, S2-Abbr Wall Walk, Rx-Full ROM Wall Walk)

*Record Total Reps

Cool Down

SA DB Row 3x12e (60s Rest)

*Suggested WT: S-AC to 20/35, Rx-35/50

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)