BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

BB Good Morning 2×10 @ Bar (30s)

Strength/Power

Back Squat ( 5-3-1 Pause)

5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT

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

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

Min1: MAX S2OH (S-AC to 65/95, Rx-85/135, Rx+105/155)

Min2: MAX KBS (S-AC to 20/35, Rx-35/50)

Min3: Goblet Hold (S-AC to 20/35, Rx-35/50)

*1 Min Between AMRAPs – Record Total Reps

Mobilize

Lax Ball VMO Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)