BPFIT – Mon, Jan 23

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min

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

Strength/Power

Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo)

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

*Chase Each Set w/ 30s Sky Dive Hold

*16 Min Clock – 90s Rest

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 5 Tempo OHS (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump)
*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)