BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Shin Box Rotation/Assisted Hover Hold 2x5e/10/15s (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

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

*18 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 5 DL (S-AC to 95/135, Rx-125/185, Rx+155/225)

Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump)

*Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)