BPFIT – Mon, Nov 7

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

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

Strength/Power

Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT)

*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+

*Chase Each Set w/30s Sky Dive Hold

*16 Minute Clock – 90s Rest

Conditioning

AMRAP8 (AMRAP – Reps)

Ascending Ladder by 1’s

Wall Walk (S-Inchworm to Abbr WW, Rx-Full ROM WW)

Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)