4
Nov
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)
Frog Jump 2×12 (30s)
Strength/Power
Sumo Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100)
*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275
*18 Min Clock * 1-3 Min Rest *
*DEAD STOP REPS
Conditioning
Metcon (Time)
5RFT
8 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)
12 Sit-Ups
50 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)
*Record Time (13MinCap)
Cool Down
Plate Hammer Curl: 2-3×10 (60s)
Suggested WT: S-15/25, Rx-25/45
Mobilize
Kneeling Hip Flexor Stretch (1 Min Each)
Forearm Chest Opener (1 Min Each)