7
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
2 Min Partner Sprint + Bear Crawl
PT/Shin Box Rotation/SuperPeople 2×10/10/10 (NR)
Strength/Power
Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275
*20 Min Clock – 2 Min Rest – TnG or Dead Stop
Conditioning
Metcon (Calories)
3xAMRAP3 (11MinClock)
14 Alt DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+)
MAX Cal RRS
*1 Min Between AMRAPs – Record Total Cals
Cool Down
Standing Y’s 3×10 (60s)
*Suggested WT: 2.5-10#
Mobilize
Lax Ball Standing Trap Smash (1 Min Each)
Pigeon Pose (1 Min Each)