BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

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

Rack Rotation + Back Rack Flex 2×10/10 (30s)

3s Pause Air Squat 2×8 (Group)

Strength/Power

Front Squat ( 5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*20 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

Ascending Ladder by 3’s

Power Clean (S-Bar to 65/95, Rx-95/135, Rx+105+/155+)

Burpee Bar Hop (S-Step)

*Record Total Reps

Mobilize

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)