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

Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70% w/1s Pause)

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

*18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

AMRAP2x4 (11MinClock)

Min0-1: MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+BMU)

Min1-2: MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)

*1 Min Between Rounds – Record Total Reps

Cool Down

Skull Crusher 3×10 (60s)

*Suggested WT: S-Single DB 15 to 35 #, Rx-Bar+

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)