BPFIT

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 ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% 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)