Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SL Wall Reach 2×10/10/5e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (Work up to 3RM)

5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM

*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)

45/15 Circuit (10:45MinClock)

Box Jump (S1-Step Up, S2-AC, Rx-20/24)

Air Squat (use MB if needed)

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

*3 Rounds – 1 Min Rest – Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (2 Min Each)