BPFIT – Wed, Nov 16

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

Barbell Good Morning 2×10 @ Bar (30s)

Strength/Power

Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+175/250

*20 Min Clock – 2 Min Rest – Wide Grip

Conditioning

Death by Burpee (AMRAP – Rounds and Reps)

EMOM10

Burpee Plate Hop Ascending Ladder by 2’s

IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time

Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals)

2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)