Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

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

*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 (Calories)

AMRAP3x3 (11MinClock)

4 TGU (S-BW to 20/35, Rx-35/50)

MAX Cal RRS

*1 Min Between Rounds – Record Total Cals & Machine used

Cool Down

BB Curls 3×10 @ HBD WT (60s)

*Suggested HBD WT: S-Single DB, Rx-35/45, Rx+45/55

Mobilize

Forearm Chest Opener (1 Min Each)

Pigoen Pose (1 Min Each)