Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/Pull Plus 2x5e/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Sumo Deadlift (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT

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

*18 Minute Clock – (2-3 Min Rest) – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 8 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 60s MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+BMU)

Min3: REST

*Record Total Reps

Cool Down

Wall Angels 3×10 (30s)

*Back Flat Against Wall

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)