BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @14+/20

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*18 Minute Clock – (1.5-2 Min Rest) – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

4xAMRAP2 (11MinClock)

10 Box Jump (S-AC, Rx-20/24, Rx+24/30)

MAX TGU (S-BW to 20/35, Rx-35/50, Rx+40+/55+)

*1 Minute Between Rounds – Record Total Reps

Cool Down

Pilates Sit-Up 3×10 (30s)

*Slow Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)