BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements

Barbell Good Morning 2×10 @ Bar (30s)

Skill Practice

Hang Power Clean (18 Min)

1. Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

3. Hang Power Clean: 3@Bar, 2@LBD WT, Then 5×5@HBD WT

*Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ (cycling focus)

*60-90s Rest Between Sets

Conditioning

BLM Hero WOD – BT (AMRAP – Rounds and Reps)

AMRAP13

6 DL (S-AC, Rx-105/155, Rx+155/225)

5 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

26 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Rds + Reps

In honor of Breonna Taylor (Born 6/5/1993) – a 26-year-old African-American emergency medical technician, who was fatally shot by Louisville Metro Police Department (LMPD) officers on March 13, 2020. Breonna was born in Grand Rapids, Michigan. Her parents were Tamika Palmer and Troy Herrod. She graduated from Western High School and went on to study at the University of Kentucky. She was an emergency medical technician and worked at two hospitals, University of Louisville Jewish Hospital and Norton Healthcare. At the time of her death, she was working for University of Louisville Health.

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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