26
Dec
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
Partner Squat Thrust Ladder 2×1-4 (30s)
PVC Halo/TMC/Air Squat 2x5e/10/10 (NR)
Strength/Power
Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)
*Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+
*18 Minute Clock – 2 Min Rest
Conditioning
Metcon (Time)
3RFT
10 Thruster (S-AC to 55/75, Rx-65/95)
11 Box Jump (S-Step Up or AC, Rx-20/24)
12 Cal RRS
*Record Total Time (13MinCap)
Cool Down
Standing Y’s 3×12 (60s)
*Suggested WT: BW-5# Plate
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)