BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%,Then 5@65%, 3@70%, 3@70-75% )

*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)

EMOM10

Min1: 8 Sumo DL (S-AC to 95/135, Rx-125/185, Rx+155/225)

Min2: 40s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Reps

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

*Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)