BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1-1-1 Clusters)

*Clusters@80% or HBD WT

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

*20s Between Each Cluster Rep

*20 Min Clock – 2+ Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

E2MINx5 (10MinClock)

5 Power Clean (S-Bar to 65/95, Rx-80/135, Rx+95+/155+)

8 Burpee Bar Hop (S-6, Rx-8, Rx+10)

*LAST ROUND – MAX REP BURPEE

*Record burpee reps of last round

Cool Down

Triceps Kickback 3x12e (30s)

*Suggested WT: S-10/15, Rx-15+/25+

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)