BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)

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

*90s Rest Between Sets * 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 8 Strict Press (S-Bar to 55/75, Rx-65/95)

Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Total Reps

Cool Down

Flutter Kicks 4x20s (40s)

Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)