Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Spider Lunge + Skip 2xGLap

McKenzie Press Up/TMC/SL Glute Bridge 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*22 Min Clock – 2 Min Rest – BIG BRACE FOCUS

Conditioning

4xAMRAP2 (AMRAP – Reps)

3 TGU (S-AC, Rx-20/35, Rx+35/50)

MAX Burpee DB Hop
*1 Min Between AMRAPs – Record Total Burpee Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)