BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Back Squat (20 Minutes to Find 1RM)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

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

*20 Min Clock

* 2-3 Min Rest * ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

Min 0-1: TGU (S-AC to 20/35, Rx-35/50) – Max Reps

Min 1-2: RRS – Max Cals

Min 2-3: Wall Sit/High Plank – Constant Hold

*3 Rounds – 1 Min Rest – Record Total Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)