BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Pull Plus 2×10 (Group Rotation)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@75-80% or HBD)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock * 2-3 Min Rest * ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

90sON/90sOFF (12MinClock)

6 Pull-Ups (S1-8 Jumping/RR, Rx-6 Chin, Rx+10 Chin)

10 Push-Ups (S-Knee/Elevated, Rx-C2F)

MAX DUBS (S-Singles/Toe Taps, Rx-DUBS)

*Record Total Reps

Cool Down

Standing Y’s 3×12 at 2010 Tempo (60s)

Suggested WT: 2.5-5#

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)