10
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PVC Halo/Reverse Lunge/Squat Thrust 2x5e/5e/5 (NR)
Prone Swimmer 2×6 (30s)
Strength/Power
Strict Press ([email protected], [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%)
Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+
*18 Minute Clock – (2 Min Rest) – Last Set Plus Set
Conditioning
Metcon (AMRAP – Reps)
AMRAP9
Ascending Ladder by 2’s
Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50)
Alt Pistol (S1-BW/DB Lunge, S2-Pistol Variation, Rx-Pistol)
*Record Total Reps
Cool Down
Skull Crusher 3×10 (60s)
*S-Single DB 20/35, Rx-35+/45+
Mobilize
Lateral Highway Stretch (1 Min Each)
Lying Hip I/R Stretch (1 Min Each)