BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Prone Swimmer 2×8 (30s)

Strength/Power

Bulgarian Split Squat (5e@BW, Then 4x8e@HBD WT)

Back Foot Elevated on Box/Bench
*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50

*2010 Tempo – 60-90s Rest Between Sets – 13 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 7 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 45s MAX Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B)

*Record Total Reps

Cool Down

Side Bridge: 2-3x12e @ 2010 Tempo (30s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)