BPFIT – Mon, Nov 28

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Transfer @ 14/20

PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR)

Strength/Power

DB SA Row (8e@LBD WT, Then 4x10e@HBD WT)

Single arm row performed on a bench/box.
*Chase Each Work Set w/ 20s HS Hold or 30s High Plank

*Suggested HBD WT: S-20/35, Rx-35/50, Rx+40+/55+

*16 Minute Clock – 90s Between Sets – 2010 Tempo

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min2: 40s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)
*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)