21
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
Spider Lunge + Frankenstein 2xGLap (NR)
McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)
Strength/Power
Sumo 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 – ALL PRETTY
Conditioning
Metcon (AMRAP – Reps)
AMRAP9
Ascending Ladder by 2’s
HSPU (S1-Inchorm, S2-Tank Inchworm, Rx-HSPU)
RRS Cals
*Record Total Reps
Mobilize
Lax Ball Standing Trap Smash (1 Min Each)
Pigeon Pose (1 Min Each)