30
Aug
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Run/Row/Ride/Ski
2 Min Partner Sprint + Bear Crawl (GLap Switch)
PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR)
Strength/Power
Push Press (10s OH Hold On Last Rep of Each Set)
5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90%
*IF No Numbers Use 1RM Template: S-AC to 75/135, Rx-95/175, Rx+115+/205+
*18 Minute Clock – 2 Min Rest – 2010 Tempo
Conditioning
Metcon (AMRAP – Reps)
AMRAP12
25-20-15-10-5
Box Jump (S1-Step Up, S2-AC, Rx-20/24)
Sit-Up
*Record Total Reps
Mobilize
Lax Ball Standing Trap Smash (1 Min Each)
Wall Stretch (1 Min Each)