Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR)

3s Pause Air Squat 2×5 (As A Group)

Skill Practice

Clean ((15 Min w/ PVC & Barbell))

1. 3 Position Clean Grip DL 2×3 (Group)

2. 2s Pause Frankenstein Squat 3×5 (Group)

3. Rack Rotation + Front Squat 2×10/5 (Group)

4. BB Clean 4×3@LBD BB (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*30-60s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s Front Rack Lunge (S-BW, Rx-Bar, Rx+55+/75+) – Max Reps

Min2: 30s High Plank

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

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