BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/SL Glute Bridge/Prone Swimmer 2×10/10e/5 (NR)

Air Squat 2×10 (30s)

Strength/Power

Split Squat (5e@BW, 5e@Bar, Then 4x8e@HBD WT)

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

*60-90s Rest Between Sets – 15 Min Clock

Conditioning

Metcon (AMRAP – Reps)

1MinStations (11MinClock)

Pull-Up – MAX Reps

Air Squat – Max Reps

RRS – Max Cals

*2 Rounds – 1 Min Between Stations – Record Total Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)