BPFIT – Mon, Dec 12

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

Floor Press (5@Bar, 5@LBD WT, Then 5×5@HBD WT or 70-75%)

*Suggested HBD WT: S-Bar to 65/95, Rx-80/135, Rx+85+/155+

*18 Min Clock – 90s Rest – 2010 Tempo

Conditioning

AMRAP8 (AMRAP – Reps)

Ascending Ladder by 2’s

Alt Pistol (S1-DB Lunge, S2-Pistol Variation, Rx-Pistol)

Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50)
*Record Total Reps

Cool Down

Windshield Wipers 3×10 (60s)

*S-Knees Bent, Rx-Legs Straight

Mobilize

Pigeon Pose (1 Min Each)

Kneeling Lat Stretch (1 Min Each)