16
Nov
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PT/Shin Box Rotation/SuperPeople 2×10/10/10 (NR)
3s Pause Air Squat 2×8 (30s)
Strength/Power
Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%,Then 4×2@80% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135
*18 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS
Conditioning
Metcon (Time)
3RFT (13MinCap)
400m Run/Row/Ski or 20 Cal Bike
7 Hang Power Clean (S-AC to 65/95, Rx-80/115, Rx+95+/135+)
4 S2OH (Same WT As Above)
*Record Time
Cool Down
Wall Angel 3×10 (30s)
*Back Flat Against Wall
Mobilize
Kneeling Forearm Stretch (1 Min)
Lying Hip I/R Stretch (1 Min Each)