BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Basic Kip 2×10 (Group Rotation)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*IF No Numbers, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+

*1.5-2 Min Rest * 16 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 8 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+Strict)

Min2: 30s MAX Squat Thrust

Record Total Reps

Cool Down

Partner Side Bridge Ladder 2×1-5each (60s)

2010 Tempo

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)