BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Standing Fire Hydrant w/ Band 2x10e (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@65%, 2@75%, Then 4×2@85-90% or HBD)

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

*Those w/ Number: base numbers off 90% of your actual 1RM

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

90sON/90sOFF (12MinClock)

10 T2B (S1-Leg Raise, S2-HKR, Rx-T2B)

MAX Alt DB Snatch (S-AC to 20/35, Rx+35/50)

*4 Rounds – Record Total Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1 Min Each)