31
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PVC Halo/Alt Bridge Reach/Air Squat 2x5e/5e/10 (NR)
F-Rack Rotation + OH Hold 2×10/15s @ Bar (30s)
Strength/Power
Strict Press (Plus Set)
Strict Overhead Press
[email protected], [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%, [email protected]% or HBD WT
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+
*18 Minute Clock – 2 Min Rest
Conditioning
Metcon (Time)
3RFT
7 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)
10 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135)
400m Run
*Record Time (13MinCap)
Cool Down
Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)
*Suggested WT: 2.5-10#
Mobilize
Chest Stretch (1 Min Each)
Pigeon Pose (1 Min Each)