16
Feb
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR)
Prone Swimmer 2×6 (30s)
Strength/Power
Strict Press ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)
Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+
*18 Minute Clock – (2 Min Rest) – Pick Appropriate WT
Conditioning
Metcon (AMRAP – Reps)
Tabata (13MinClock)
Alt DB Snatch (S-AC to 20/35, Rx-35/50)
Alt DB Lunge (S-AC to 20/35, Rx-35/50)
Sit-Up
*8 Rounds – 1 Min Rest After Round 4 – Record Total Reps
Cool Down
BB Curl: 3×10 @ 2010 Tempo (60s)
Suggested WT: S-Single DB, Rx-35/45
Mobilize
Lax Ball Should E/R Smash (1 Min Each)
Static Scorpion Stretch (1 Min Each)