Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint + Bear Crawl

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT)

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

*18 Min Clock – 2 Min Rest – Dead Stop Reps

Conditioning

AMRAP2x4 (11MinClock) (AMRAP – Reps)

Min0-1: MAX HSPU (S1-Inchworm Variation, S2-Abbr HSPU, Rx-HSPU)

Min1-2: MAX Air Squat (use MB if needed)
*1 Min Between Rounds – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)