14
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
Partner Frog Jump Ladder 2×2-8 (30s)
PT/TMC/Assisted Hover Hold 2×10/10/20s (NR)
Strength/Power
Back Squat ([email protected], 5@50%, [email protected]%, [email protected]%, Then 4×[email protected]% or HBD)
*w/2s Pause @ Bottom
*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275
*20 Min Clock – 2 Min Rest – PAUSE
Conditioning
Metcon (Time)
3RFT
400m Run
15 T2B (S1-Sit Up, S2-HKR, Rx-T2B)
*Record Time (12MinCap)
Mobilize
Lateral Highway Stretch (1 Min Each)
Wall Stretch (1 Min Each)