BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Air Squat/Pull Plus 2×10/10/10 (NR)

F-Rack Rotation + FS 2×10/5 @ Bar (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*18 Min Clock – 2 Min Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Min2: 30s MAX Cal RRS

*Record Total Reps

Cool Down

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

*Stay Square

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)