Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Minutes

PCV Halo + 3s Pause Air Squat 2x5e/5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@65%, 2@75%, Then 4×2@85-90% )

*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

Team 10-Min Sled Relay (AMRAP – Reps)

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)