BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR)

3s Pause Air Squat 2×5 (Group)

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 80/115, Rx-105/155, Rx+155/225

*Those w/ Number: base numbers off 90% of your actual 1RM

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

EMOM10

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

Min2: 30s MAX Cal RRS

*Record Total Reps

Mobilize

Wall Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)