Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

90s Toe Tap Tabata

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD WT)

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

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scaling Options:

DUBS (S-2x Toe Tap/Singles, Rx-DUBS)

Sit-Up (S-Plank Tap Out, Rx-Sit-Up)

*Record Time (13MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)