BPFIT – Mon, Nov 21

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

F-B Arm Circles/3s Pause Air Squat 2x10e/5 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*20 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

Amrap9 (AMRAP – Reps)

Ascending Ladder by 2’s

HSPU (S1-Push-Up Variation, S2-Abbr. HSPU, Rx-HSPU)

Box Jump (S-AC, Rx-20/24)
*Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)