Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

BB Good Morning 2×10 @ Bar (30s)

Strength/Power

Back Squat (5-3-1 Pause)

5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT w/ 5-3-1 Pause

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

*20 Min Clock – 3 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

Min2: 30s MAX Push Up (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

Min3: 30s MAX Air Squat (use MB if needed)

*Record Total Reps

Cool Down

Shoulder E.R. 3x10e (NR)

*Suggested WT: 2.5-12#

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)