BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Prone Swimmer 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80-90% or HBD)

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

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

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 7 Strict Press (S-AC to Bar, Rx-55/75, Rx+65/95)

Min2: 45s MAX Box Jump Overs 20/24 (S-AC Box Step Over, Rx-With Hands, Rx+No Hands)

*Record Total Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

*Stay Hollow

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)