BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/SL Glute Bridge 2×10/10/10 (NR)

3s Pause Air Squat 2×8 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT)

*If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+

*90s Rest Between Sets

* 13 Min Clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

6 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50)

13 Cal RRS

*Record Total Rds + Reps

Cool Down

Pilates Sit-Up 3×12 @ Slow Tempo (60s)

Mobilize

Lax Ball Lying Trap Smash (2 Spots Each – 10 Movements)

Wall Stretch (1 Min Each)