BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/TMC/SL Wall Reach 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD)

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

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

90s ON/90s OFF (10:30MinClock)

3 TGU (S-AC to 20/35, Rx-35/50)

MAX Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

*4 Rounds – Record Total Pulling Reps

Cool Down

Pilates Sit-Up 3×10 (60s)

*Slow Tempo

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)