BPFIT – Mon, Dec 19

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

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

*Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+

*20 Min Clock – 1.5-2 Min Rest – From Floor

Conditioning

EMOM10 (Calories)

Min1: 10 Box Jump (S-Step Up to AC, Rx-20/24, Rx+24/30)

Min2: 30s MAX Cal RRS
*Record Total Cals

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)