BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

3s Pause OHS 2×5 (Group)

Strength/Power

Overhead Squat (5@Bar, 5@50%,Then 3×5@60-65% w/3010 Tempo )

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*16 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS

Conditioning

Metcon (AMRAP – Reps)

AMRAP10

4 Rounds

3 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full ROM WW)

6 Box Jump (S1-Step Up, S2-AC, Rx-20/24)

9 Cal RRS

*MAX Cals w/ Any Remaining Time

*Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

*Suggested WT: 2.5-10#

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)