24
Jul
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
2 Min Partner Bear Crawl + Back Pedal
PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)
Strength/Power
Push Press (Strength Ladder)
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*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+125/185
*18 Minute Clock – 90s Rest – Vertical Dip & Drive
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP8
8 Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+)
35 DUBS (S-Toe Tap/Singles, Rx-DUBS)
*Record Total Rds + Reps
Cool Down
Hollow Hold 3x20s (40s)
*S-Dead Bug or Abbr Hollow
Mobilize
Forearm Chest Opener (1 Min Each)
Wall Stretch (1 Min Each)