BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Pull Plus 2×10 (Group Rotation)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80-85% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*16 Min Clock

* 1-3 Min Rest

* DEAD STOP REPS

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Pull-Up (S-RR/Jumping, Rx-Chin)

Min2: 40s MAX Thrusters (S-MB to 55/75, Rx-65/95)

Min3: Rest

*Record Total Reps

Cool Down

Plate Shoulder E.R. 2-3x10e (30s)

Suggested WT: 2.5-10#

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)