BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Minutes

BB Good Morning 2×10 @ Bar (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD)

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

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

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit (10:45Clock)

DUBS (S-Singles/Toe Tap, Rx-DUBS)

Sit Up

Burpee

*3 Rounds – 1 Min Between Rounds – Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)