BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/Prone Swimmer 2×10/10/5 (NR)

SL Wall Reach 2x8e (30s)

Strength/Power

Front Rack Lunge (8@BW, 8@Bar, Then 4×12@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)

EMOM12

Min1: 30s Pull-Ups (S-RR/Jumping, Rx-Chin)

Min2: 30s Push-Ups (S-Knee, Rx-C2F)

Min3: 30s Air Squats

*Record Total Reps

Mobilize

Pigeon Pose (1 Min Each)

Kneeling Lat Stretch (1 Min Each)