11
Jul
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PT/TMC/Basic Kip 2×10/10/10(NR)
PVC Hinge 2×10 (30s)
Strength/Power
Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo)
*Suggested HBD WT : S-AC to 65/95, Rx-85/115, Rx+95+/135+
*15 Min Clock – 90s Rest
Conditioning
Metcon (AMRAP – Reps)
4xAMRAP2 (14MinClock)
Min 0-1: MAX Pull-Up (S-Jumping/RR, Rx-Chin/C2B, Rx+BMU)
Min 1-2: MAX Cal RRS
*2 Min Between AMRAPs – Record Total Reps
Cool Down
Wall Angels 3×10 (30s)
Back Flat On Wall
Mobilize
Lateral Highway Stretch (1 Min Each)
Pigeon Pose (1 Min Each)