9
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
Partner Squat Thrust Ladder 2×1-4 (30s)
PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (NR)
Strength/Power
Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+
*18 Minute Clock – 2 Min Rest – Vertical Dip & Drive
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP10
4 TGU (S-AC to 20/35, Rx-35/50)
10 Box Step Up at 20/24″ (S-AC to 20/35, Rx-35/50)
*Record Total Rounds + Reps
Mobilize
Lax Ball Shoulder E/R Smash (1 Min Each)
Wall Stretch (1 Min Each)