1
Sep
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
Partner Squat Thrust Ladder 2×1-4 (30s)
PVC Halo/Reverse Lunge/PVC Hinge 2x5e/5e/10 (NR)
Skill Practice
Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)
*IF No #’s Use HBD Template: S-AC to 65/95, Rx-95/135, Rx+125+/185+
*5 Prone Swimmers After Each Set
*18 Min Clock – 1.5 Min Rest – Dead Stop Reps
Conditioning
Metcon (Time)
3 Rounds
12 DB Walking Lunge (S-AC to 20/35, Rx-35/50, Rx+40+/55+)
12 Burpee DB Hop
400m Run (S-200m Run)
*Mandatory 1 Min Rest Between Rounds
*Record Finish Time
Mobilize
Chest Stretch (1 Min Each)
Lying Hamstring Stretch (1 Min Each)