BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SL Glute Bridge 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3@@70%, 3@75%, 3+@80% or)

*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 (Time)

4RFT

10 Alt DB Devil’s Press (S-AC, Rx-20/35, Rx+35/50)

10 Cal RRS

*Record Time (12MinCap)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)