Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (Back Squat: 3@60%, Then 3×8@60-65% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Options:

DL(S1-AC to 95/135, S2-125/185, Rx-155/225)

HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

*Record Time (15MinCap)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)