BENCH AND BRUNCH

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Plank Shoulder Tap Ladder: 2×2-10 (30-60s)

Forward-Backwards Arm Circles/Air Squat/Burpee 2x10e/10/5 (30s)

Strength/Power

Bench Press (WORK TO 1RM)

8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+

*2-4 Minute Rest Between 80%+ Sets

*Max 2 Lifts Above 100%

*ALL PRETTY – FULL ROM

Mobilize

Foam Roll Lats (1 Min Each)

Banded OH Stretch (1 Min Each)

Chest Stretch (1 Min Each)