BPFIT – Wed, Nov 9

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint Relay

OH Arm Swing/TMC/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% 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

Team 12-Min Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)