BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

BB Good Morning 2×10 @ Bar (30s)

Strength/Power

Sumo Deadlift (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT

IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – 2-3 Min Rest – Dead Stop Reps

Conditioning

Metcon (Time)

4RFT (13MinCap)

2 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

6 OH Lunge (same WT as above)

10 Squat Thrust Bar Hop (S-Step, Rx-Jump)

*Record Time

Cool Down

Tricep Kickback 3x10e (30s)

*Suggested WT: 5-20# Plate/DB

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)