BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@65-75% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*20 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10 (9:30Clock)

Min1: 8 DL (S-AC to 95/135, Rx-125/155, Rx+155+/225+)

Min2: 30s MAX HPSU (S1-Inchworm Variation, S2-Abbr HSPU, Rx-HSPU)

*Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)