BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

SL Wall Reach 2x8e (30s)

Strength/Power

Split Squat (8e@BW, 5e@Bar-LBD WT, Then 3x8e@HBD WT)

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*90s Rest Between Sets * 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

Ascending Ladder by 2’s

Power Clean (S-Bar to 65/95, Rx-80/115, Rx+95+/135+)

Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

Side Plank: 3x30s Each (60s)

S-Bend Lower Leg

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)