16
Nov
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)
3s Pause Air Squat 2×8 (Group)
Strength/Power
Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)
*If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+
*90s Rest Between Sets * 15 Min Clock
Conditioning
Metcon (AMRAP – Reps)
EMOM10
Min1: 8 Strict Press (S-Bar to 55/75, Rx-65/95)
Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)
*Record Total Reps
Cool Down
Flutter Kicks 4x20s (40s)
Stay Hollow
Mobilize
Forearm Chest Opener (1 Min Each)
Wall Stretch (1 Min Each)