BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

F-B Arm Circles/Shin Box Rotation/3s Pause Air Squat 2x10e/10/5 (NR)

SL Glute Bridge 2x10e (NR)

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

*Those w/ Number: base numbers off 90% of your actual 1RM

*18 Min Clock – 2 Min Rest – DEAD STOP REPS

Conditioning

Metcon (AMRAP – Reps)

E2MIN (10MinClock)

8 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

8 Push-Up (S-Knee/Elevated, Rx-C2F)

15 Air Squat

*5 Rounds – Last Round MAX Air Squats

*Record Reps

Cool Down

Standing Y’s 3×12 (60s)

Suggested WT: 2.5-5#

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1-2 Min Each)