3
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
Partner Squat Thrust Ladder 2×1-4 (30s)
PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (NR)
Strength/Power
Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)
Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+
*16 Minute Clock – (2 Min Rest) – Pick Appropriate WT
Conditioning
Metcon (AMRAP – Reps)
EMOM10
Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+)
Min2: 30s MAX Burpee Bar Hop (S-Step)
*Record Total Reps
Cool Down
BB Curl: 3×10 @ 2010 Tempo (60s)
*Suggested WT: S-Single DB, Rx-35/45
Mobilize
Lax Ball QL Smash (1 Min Each)
Static Scorpion Stretch (1 Min Each)