BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/PVC Hinge/Air Squat 2×10/10/10 (NR)

Pull Plus 2×10 (Group Rotation)

Strength/Power

BB Dead Row ( 5@Bar, 3@LBD WT, Then 4×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets – 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s Max Pull-Ups (S-Jumping/RR, Rx-Chin)

Min2: 30s Max Push-Up (S-Knee/Floor Press, Rx-C2F)

Min3: 30s Max Air Squat

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)