BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/Lateral Band Walk 2×10/10/5e (NR)

3s Pause Air Squat 2×5 (Group)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD)

*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: 8 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 45s MAX T2B (S1-Leg Lift, S2-HKR, Rx-T2B)

*Record Total Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)