BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Pull Plus 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*18 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

7 Power Snatch (S1-AC, S2-55/75, Rx-65/95)

10 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-5e (60s)

*2010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)