BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PT/TMC/Wall Angels 2×10/10/10 (NR)

3s Pause Air Squat 2×5 (30s)

Strength/Power

Overhead Squat (Build up to HBD 1)

5@Bar, 5@50%, 3@60%,1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable)

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

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

3xAMRAP3 (11MinClock)

3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135)

6 Burpee Bar Hop (S-Step, Rx-Jump)

9 Air Squat (use MB if needed)

*1 Min Between AMRAPs – Rollover Round – Record Total Rds+Reps

Mobilize

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

Static Scorpion Stretch (1 Min Each)